Spicy Meatballs
Weightlifting
Metcon (Weight)
Lion Complex for snatch
7 reps for max load
1 rep is
snatch grip deadlift to power position
Hang power snatch
Overhead squat
Behind neck push jerk
Overhead squat
Metcon
Metcon (Time)
For Time
9-7-5 reps of:
Power Snatches (135/95 lb)
Bar Facing Burpees
Rest 1 minute
10-8-6 reps of:
Power Snatches (115/85 lb)
Bar Facing Burpees
Rest 1 minute
11-9-7 reps of:
Power Snatches (105/75 lb)
Bar Facing Burpees
Athlete changes their own weights.
With a running clock as fast as possible perform the prescribed work.
9-7-5 reps of:
Power Snatches (135/95 lb)
Bar Facing Burpees
Rest 1 minute
10-8-6 reps of:
Power Snatches (115/85 lb)
Bar Facing Burpees
Rest 1 minute
11-9-7 reps of:
Power Snatches (105/75 lb)
Bar Facing Burpees
Athlete changes their own weights.
With a running clock as fast as possible perform the prescribed work.
Score is the time on the clock when the last round of the Bar Facing Burpees is completed.