Sat Mar. 8 "Holding Pattern"

Move

1) On the Minute x 9:
2 Power Snatches Building

2) 15 Min. AMRAP
5 Power Snatches
10 Cal Bike
Rest 1 Min.

Train

1) Power Snatch: On the Minute x 9
Min. 1-3: 3 Power Snatches
Min. 4-6: 2 Power Snatches
Min. 7-9: 1 Power Snatches
*Start at 60% and build

2) Holding Pattern

5 Rounds For TIme (15 Min Cap)
10 Unbroken Power Snatches (115/85)
15/12 Cal Bike
Every Break:5/4 Cal Bike Added to that rounds bike

Stimulus

1) You will build in weight over each set of power snatches, starting at roughly 60% of your 1RM. You will decrease the number of reps by one after 3 minutes each time. Focus on a sharp, explosive power snatch each rep. These can be drop singles or touch and go.

2) The goal is to hang on to the barbell for all of your power snatch sets. Every break in that set, you will add on cals to your bike. You can pause with the bar overhead but you cannot rest on the ground. Choose a weight that you are confident in going unbroken with the whole workout. This weight should not exceed 55% of your 1 RM power snatch.

Extra Credit

3 Sets:
Big Set of Strict Chin Ups
Big Set of Strict Chin Ups with Light-Mod Band
Big Set of Strict Chin Ups with Mod. to heavy band
Rest 3 Minutes between each set