Strength: Snatch Balance: 6×3

WOD: “Bartender”


12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches


Tuesday’s strength session works on the blessed snatch skill work. Snatches, snatch techniques and snatch balances are incredibly demanding and require ample training and practice. Proficiency with the snatch balance will help establish a stronger upward mobility motion and help train the snatch as well. Spend ample time working to a heavy, but technique forward triple today.

Bartender! This metcon is like a slightly spicier version of DT(if you thought that could be possible). It’s a short amrap, so the idea is that you GO, GO, GO out of the gate.  Our personal advice from experience is to approach it like this:


– Although light, the deadlifts are the easiest to break since it’s quick to pick up

– This is where we can catch our breaths a little bit: Break them into 2 or 3 sets( 2 sets: 7-5 or 3 Sets: 4-4-4)


– This is the hardest movement to break, as breaking leads to us doing extra snatches

– Try to hold on for 1-2 sets here


– This is the second easiest station to break up

– Think 1-2 quick sets here

That’s it, scale accordingly and enjoy!

Box Brief:

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