Tuesday, April 26th 2022
Warm-up
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Banded Y pull + OHS *
10/10 PNF lat stretch on floor
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Banded Y pull + OHS *
10/10 PNF lat stretch on floor
B.Specific
3 sets
3 Snatch First Pull
3 Snatch high pulls
3 OHS
3 Tall snatch
3 Tempo Squat Snatch
Weightlifting
Snatch (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Hang snatch 75/55 lbs
20 Sit-ups
10 Hang snatch 75/55 lbs
20 Sit-ups
KG: 35/25 KG
TC: 7 min
Score: Rounds and Reps
TC: 7 min
Score: Rounds and Reps
Scaling Options
Beginner
10 Hang snatch @Light
15 Sit-ups
Intermediate
As Written
Perform
10 Hang snatch @75/55 lbs
10 GHD sit-ups
Extra Accessory
Metcon (Weight)
Explosive landmine rotations
5 x 3/3
5 x 3/3
2 Squat snatch @Ascending
TC: 10
Score: Weight
Scaling Options
Beginner
2 Snatch @ moderate
Intermediate & Perform
As Written