Tue June 24 "Mind Eraser"

Move

1) Power Snatches: 3 x 3 Building

2) 10 Rounds (25 Min Cap)
5 Power Cleans
5 Burpees
100m Farmer Carry or 6/5 Cal Bike
30 Sec. Rest

Train

1) Power Snatch: 3 x 3 @ 70%

2) Mind Eraser

10 Rounds For Time (25 Min Cap)
7 Power Cleans (135/95)
7 Burpees
200m Run

Stimulus

1) Power Snatches can be performed as single reps or unbroken touch and go reps. Move very rep with maximal force and effort. Do not compromise on form. Keep in mind that these are power snatches, so you must catch above parallel.

2) This is a lower rep but higher round workout, so you must pick a smart pace that will keep you moving through all rounds. To complete this in under the time cap, rounds need to take less than 2:30 to complete a round. CHoose a barbell weight that you can complete in unbroken sets or fast singles. Reps should take less than 45 seconds. For burpees, your chest must touch the ground at the bottom and clap your hands at the top of your rep. Each run should take roughly 1:15 to complete each round.

Extra Credit

4 Sets:
10 Barbell Romanian Deadlifts
1:00 Hip Extension Hold