Today we get into a complex lift to start and into a simple triplet to finish. This is an opportunity to improve your squat snatch and get in some working sets that challenge you. Not often do we demand a focus on working sets coupled with a high intensity metcon, but today is one of those days. The conditioning today is reminiscent of Event 8 of the CrossFit Games, Dickie’s Triplet. Our loads and weights are slightly different due to general gym resources but the stimulus is still spot on!
*Done at an easy, steady pace
100m Run
20 Walking lunges
100m Run
20 Push Up
100m Run
10 Air Squats
10 Banded or PVC pass through
100m Run
10 Overhead Squats
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3 Snatch grip deadlift
3 Overhead Squat
3 Hang Squat Snatch
3 rounds for quality
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Prep and build for working sets of squat snatch.
Execute 3 Squat Snatch singles
*All should be working sets today. Try to start around 70% or so.*
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RXConditioning:
200m Run
12 Toes to bar
12 alternating DB Snatch (70/50lb.)
5 rounds for time
Intermediate:
200m Run
12 Knees to chest or knees to elbow
12 alternating DB Snatch (50/35lb.)
5 rounds for time
Baseline:
100m Run
12 Lying leg raise (holding rig, KB, DB, any choice for leverage)
12 alternating DB Snatch (15/10lb.)
5 rounds for time
3x100ft farmer carry (load that challenges grip)
+
3×30 alternating v up
Rest :20 + 10 alternating v up
