2
Skill
EMOM x 10
Power Snatch (5 Power Snatches EMOM x 10)
Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon (Time)
Flame Thrower
For Time:
75 Wall Balls (20/14)
50 Toes to bar
75 Wall Balls (20/14)
For Time:
75 Wall Balls (20/14)
50 Toes to bar
75 Wall Balls (20/14)
TARGET SCORE
Target time: 12-14 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should approach all reps in a "chipper-style" approach. Pre-planned sets for each movement to allow for strategic rest will keep athletes moving consistently without burning out. Going for large sets (especially in the first 75 wall balls) has the potential of putting athletes in a fatigue deficit that may be difficult to overcome during the workout (especially if wall balls are not a strong movement for athlete). Upper body fatigue from toes-to-bars will have an effect on the ability to do wall balls in the second set of 75, so athletes should be prepared when going back to the wall.
Target time: 12-14 minutes
Time cap: 18 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes should approach all reps in a "chipper-style" approach. Pre-planned sets for each movement to allow for strategic rest will keep athletes moving consistently without burning out. Going for large sets (especially in the first 75 wall balls) has the potential of putting athletes in a fatigue deficit that may be difficult to overcome during the workout (especially if wall balls are not a strong movement for athlete). Upper body fatigue from toes-to-bars will have an effect on the ability to do wall balls in the second set of 75, so athletes should be prepared when going back to the wall.