Wednesday, April 13th 2022
Warm-up
A. General
2 sets
30 seconds Row @Low intensity
5 Muscle snatch (no hook grip, no contact)
5 Banded Y pulls
5/5 World’s greatest stretch
2 sets
30 seconds Row @Low intensity
5 Muscle snatch (no hook grip, no contact)
5 Banded Y pulls
5/5 World’s greatest stretch
B. Specific: Positions
5 Tempo hang "jumps"
5 Snatch pull unders
5 Tempo Hang power Snatch
5 Tempo Low hang Squat Snatch
C. Drills: Bar Path
3 sets @Ascending
Low hang Snatch High pull + Low hang snatch
2 + 1
Weightlifting
Hang Snatch (6 x 3 @ascending)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
3 Ring Muscle-ups
9 Sandbag Clean @ heavy
15/12 Cal Row
3 Ring Muscle-ups
9 Sandbag Clean @ heavy
15/12 Cal Row
TC: 12 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling options
Beginner
6 Pull Ups or Assisted Pull Ups
6 Push Ups
9 Sandbag Clean @ moderate to light
10/8 Cal Row
Intermediate
6 C2B
6 Ring Dips
9 Sandbag clean @ heavy
15/12 Cal Row
Perform
Amrap 12 mins
6 Ring mu
9 Sandbag over shoulder @200/150 lbs
15 Cal Row
Extra Accessory
Metcon (5 Rounds for reps)
5 sets
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups
Goal: Core endurance
Score: Heaviest Weight
Scaling options
Beginner & Intermediate
As Written
Perform
Power Snatch from blocks
3 x 3 @ 60%
2 x 3 @ 70%
1 x 3 @ 75%