Sat Oct. 26, "Half The Battle"

Move

1) Every Minute On the Minute x 8
3 Power Snatches

2) 25 Min. AMRAP

15 Cal Row
12 Knee Raises
9 Power Snatches
6 Sit Ups
1 Minute Rest

Train

1) Power Snatch EMOM x 8 @ 75%

4 Rounds @ 3 Drop Singles, THEN:
4 Rounds @ 3 Touch-and-go

2) Half the Battle (30 min cap):

On the 0:00: 3 Rounds
21/15 Cal Row
15-12-9 Toes to Bar
9 Power Snatches (95/65)

On the 15:00: 3 Rounds
21/15 Cal Row
15-12-9 Toes to Bar
6 Power Snatches (115/85)

Stimulus

1) All reps of power snatches will be completed at 75% of your 1RM Power Snatch. For the first 4 minutes, you will be doing single reps, dropping the bar between each of you 3 reps. For the second 4 minutes, you will be doing 3 unbroken reps, where you do not let go of the bar.

2) There are 2 triplets to complete today. The goal is for the first 3 rounds to take roughly 12 minutes, giving you 3 minutes of rest before the next triplet. The reps are decreasing on the Toes to Bar, as well as a decrease of reps on the power snatches in the 2nd triplet. Snatches can be done as quick drop singles to save your grip for the toes to bar and rowing.

Extra Credit

Snatch Grip Deadlift: 3 x 3 at 100% of 1 RM Snatch
Rest 2-3 Minutes b/n Sets