Thursday 3rd September

Warm-up
General WU:
10 toe touches, 10 PVC strict press, 10 Air Squats into 5 jumping
2 rounds 30s on 30s off
max PVC seated strict press
max jumping squats
Metcon (Time)
For Time:
21-15-9
DB Hang Snatch alt
50 Double Unders between round
—————-
Scaled/Silvers:
21-15-9
DB Hang Snatch alt
80 Single Unders between round

"Always with 21-15-9 we want to see a sprint which generally means a sub 4min with this rep scheme . . .however, we have a technical movement (snatch) coupled with an exhaustive movement (bike or skipping for HW), so this may take a little longer unless you are a powerhouse on the bike!

Scale cals on bike to 15-12-9 if you feel like you are losing intensity. Keep the Hang power snatch the same and weight light if this is a new movement to you or you haven’t done it in a while. Goal is to move seamlessly from one movement to the other with minimal rest.

Scores:
Adv: sub 4min
Int: sub 7min
Beg: sub 10-12min

Time cap 12min"