11.7.17

Tuesday

A.
10RFT:
8/6 Calorie Row
8 Chest to bar pull-Ups
Rest :30
*15:00 Cap

B.
EMOM x 10:00
1 “SloMo” Power Snatch @ 4X2X2*

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:

4 – indicates a 4 second pull from the ground to the power position

X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.

2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)

X – indicates standing up out of the receiving/catch position of the lift

2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.

C.
At 15:00

For time:
15 Power Snatch (135/95)
30 Burpees Over Bar
15 Power Snatch

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