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2017 Cycle 1 Day 4Skill Session

Double Unders (7:00)
-Higher jumps
-Rotating wrists
-Upright torso
-Steady Breathing

Toes to Bar (7:00)
-Bar Kip
-Push away from bar
-Knees to elbows
-Leg kick

Power Snatch (7:00)
-Steady pull
-Hips make contact with bar
-Fast "catch"
-Barbell CyclingSkill Session

Double Unders (7:00)
-Higher jumps
-Rotating wrists
-Upright torso
-Steady Breathing

Toes to Bar (7:00)
-Bar Kip
-Push away from bar
-Knees to elbows
-Leg kick

Power Snatch (7:00)
-Steady pull
-Hips make contact with bar
-Fast "catch"
-Barbell CyclingMetcon (Time)For Time(15 minute CAP):
60 DU
40 T2B
20 Power Snatch
30 DU
20 T2B
10 Power SnatchRx+: 155/105
Rx: 135/95
Scale: 75/55

Try to attempt a heavier power snatch weight than you normally use in a METCON.

The goal of this workout is to apply the skills learned in the warm up, even though you may finish with a slower time.

If CAPed, your time is 15:00. Note the amount of work completed.

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