Tue Nov. 19 "Boat Shoes"

Move

1) 4 x 4 Hang Power Snatch @ technical load

2) 18 Min AMRAP (6 Rounds)
Minute 1: Max Cal Row
Minute 2: Max Cal Bike
Minute 3: Rest

Train

1) 4 Sets of Snatch Complex @ 65-75%
1 Power Snatch
1 Hang Squat Snatch Above Knee
1 Hang Squat Snatch Below Knee
1 Overhead Squat

2) Boat Shoes

For Time (20 Min. Cap)
1000/900m Row
50/40 Cal Bike
Rest 3 Minutes
500/450m Row
25/20 Cal Bike
Rest 3 Minutes
250/225m Row
12/10 Cal Bike

Stimulus

1) This is a snatch complex, where you will perform all four reps unbroken/not putting the bar down. One power snatch will be followed by one hang squat snatch from above the knee, followed by one hang squat snatch from below the knee, finishing with one overhead squat. Keep it light today in order to complete all reps successfully. Focus on hitting your positions as you go through.

2) This is a cardio piece to finish off. Push the pace to earn your 3 minute rest between rounds!

Extra Credit

400m Zercher Carry @ Bodyweight