EMOM for 8 minutes:
2 Hang Power Snatches + 2 Overhead Squats
“Go Play Foos’ball”
AMRAP in 3 minutes of:
7 Hang Power Snatch 115/75
7 Box Jump Overs 24/20
Rest 1 minute, then repeat for a total of 4 sets
To Be Announced…
We start the day with Hang Power Snatches and Overhead Squats. There is a lot of moving to be done each minute so make sure you cycle those Hang Power Snatches (don’t drop between). Most of you will be limited by your Hang Power Snatch here but focus on good mechanics on both the Snatches and Overhead Squats.
Working on lactate threshold today in our MetCon. As we workout at a high intensity, lactate is a byproduct of muscular activation. Lactate has the ability to be transported to other muscle groups and be utilized as energy, but you need to train your body’s ability for such task. The higher your lactate threshold, the quicker and more efficiently your body is at using this lactate as energy. Quick ‘sprint’ AMRAPs like today will help train this system. The short rest is to allow your circulatory system to transport that lactate to neighboring muscle groups. If all of you are pushing yourselves hard enough, you will all start getting through less rounds and feel more fatigued. That is the point. The more we train like this the higher your lactate threshold becomes and the more fit you become.