This past weeks was a time for working on some high-skill activities and mainstay met-con work. Of note:
1-arm Kettlebell Snatches, 10 minutes
Standard loads are: w = 12Kg, m = 24Kg. Work those loads up to a consistent 200-plus reps, then think about taking the next highest load.
Barbell Power Snatches, 60 reps for technique
Sample loads are: w = 15Kg, m = 20Kg. Here we're looking for consistency in foot placement, receiving position of the bar, and full extension during elevation.
Front Squats, max-rep sets x 4
Standard loads are: w = 95#, m = 135#. Perform reps to failure 4 times, with 1 minute rest in between. Score is total rep count. Failure doesn't have to be collapse, just significant struggle to rise out of the squat. Target 50.
If you participated in any or all of these, please keep a record of your performance or just post your scores to the Comments section below for easy retrieval.