Saturday, April 2nd 2022
Warm-up
A. General
2 sets
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 btn snatch thrusters
2 sets
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 btn snatch thrusters
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
10 Banded OH squats
10 Scap pulls
10 Beat swings
Then,
3 sets
Snatch high pull + Snatch @Ascending
Metcon
Metcon (Time)
5 rounds for time
5 Power snatch 135/95 lbs
10 OH Squats 135/95 lbs
20 TTB
5 Power snatch 135/95 lbs
10 OH Squats 135/95 lbs
20 TTB
Metcon (AMRAP – Rounds and Reps)
Team version (Team of 2)
Divide reps as you wish
Divide reps as you wish
AMRAP 25 mins
6 Power snatch 135/95 lbs
12 OH Squats 135/95 lbs
20 TTB
20/16 Cal Bike/Row/Ski
Extra Accessory
Metcon
3 sets
10 Psoas march release**
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
10 Psoas march release**
20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps
Beginner
5 rounds
5 Power snatch @moderate
10 OH Squat @moderate
20 Knee tucks or Situps
Intermediate
5 rounds
5 Power snatch @115/75 lbs
10 OH Squats @115/75 lbs
15 Toes to eye level
Perform
5 rounds
5 Power snatch @135/95 lbs
10 OH Squats @135/95
20 GHD sit-ups
30 Bar facing burpees