Monday, August 15th 2022
Warm-up
A. General
60s Ski/Bike/Row/Run
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
60s Ski/Bike/Row/Run
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
B. Activation
2 sets
7 Deep Squat Banded Y pulls*
7 Banded OH Squats
3 Jumping Good mornings
*
C. Specific
-5 Halting Snatch Deadlifts
-5 Muscle Snatch
-5 Power Snatch
-5 OHS
-5 Tempo Snatch (slow down the pull)
Weightlifting
Snatch (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 minutes
7 Deadlifts 245/165lbs
250m Row/Bike/ 200m Run
7 Deadlifts 245/165lbs
250m Row/Bike/ 200m Run
KG: 110/75 KG
TC: 13 min
Score: Rounds and Reps
TC: 13 min
Score: Rounds and Reps
Scaling Options
Beginner
7 Deadlifts @ RPE 6/10
250m row/Bike/ 200m run
Intermediate
7 Deadlifts @ 185/135
250m row/Bike/ 200m run
Perform
7 Deadlift 245/165
100m Bike erg
Extra Accessory
Metcon (Weight)
3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
Score: Weight
Scaling Options
Beginner
Every 2 min for 14 min
3 Snatch @ Ascending
Intermediate & Perform
As Written