Strength
Hang power snatch
Build to a heavy 3
Workout
5 RFT
10 Power snatch – 95/65
10 Burpees OTB
**As mentioned in the weekly post, we’re making some changes to strength. Podcast coming SOON to explain it more in depth. One thing you’ll notice is that we’ll be going by time – 15 to 20 minutes – to build to a heavy 3 or 5 on some movements. That doesn’t mean find your 3RM (3 rep max today). That means you should probably be able to do it for 1-2 more sets at that weight. Find it before the time is up? Strip the bar and do some technique work – Burgener, muscle snatches, tall snatches. Let me back that up and say if you’re finishing early, you’re moving through the session too quickly. TAKE THE TIME. If your ‘heavy 3’ is with the barbell, then spend more time with the PVC pipe or a lighter barbell doing technique work. I’d rather see a sharp as shit snatch at 45# than a pressed out, WAF (wobbly a fuck) one at anything heavier than that.
Now. Looking at the workout. If you just snatched either of those prescribed weights – 95 for the men, or 65 for the ladies – as your ‘heavy 3’ for strength, you should be scaling the weight for the workout. “But I can do it! I just did it!” True, but can you do it 50 times fast? Probably not. SO drop it down to a weight you can move quickly and safely while doing burpees as well. An 8 minute finish would be impressive, but I expect most around 12 min. More than 15 minutes and you should’ve scaled the workout more. 3,2,1.. go.