Friday, February 18th 2022
Warm-up
A. General
60sec Row
30sec Rotating full squat T spine rotations
30sec Banded OHS
60sec Row
30sec Rotating full squat T spine rotations
30sec Banded OHS
B.Specific
5 Tall high pulls
5 Tall muscle snatch
5 OHS
5 Snatch Sots press
5 Drop snatch
5 Slow motion Snatch
Weightlifting
Snatch (5x 1 + 2)
Metcon
Metcon (Time)
3 rounds for time
100 Double-unders
50 Alternating DB Snatch 1×50/35lbs
25 Pull-ups
100 Double-unders
50 Alternating DB Snatch 1×50/35lbs
25 Pull-ups
Kg: 22.5/15
Score: Time
TC: 21 mins
Score: Time
TC: 21 mins
Scaling Options
Beginner
3 rnds
100 Single unders
40 alternating dumbbell snatches @ light
15 Jumping pull-ups
Intermediate
50 Double unders
50 alternating dumbbell snatches @ 35/20lbs
25 Band assisted pull-ups or mix of regular and assisted
COMP
3 rounds
100 double-unders
50 alternating dumbbell snatches @ 50/35lbs
25 pull-ups
Extra Accessory
Metcon
3 rounds
20 banded lat pull downs
20 banded Ys
20 banded lat pull downs
20 banded Ys
Goal: Upper back strength endurance
1 Squat Snatch
2 OH Squat
Score: Weight across
TC: 10mins
Scaling options
Beginner
Snatch (Low Power/Squat) + OH Squat
5×1+1 @ ascending from moderate to moderate heavy
*The goal of Low Power/Squat is to work on pulling under the bar lower in the squat snatch
Intermediate
As Written
COMP
Snatch Pull
4 x 6 @ 85%
Before Every set perform 20 GHD situps