Friday, February 4th 2022
Warm-up
A. General
3 rounds
60sec Row
30sec Worlds greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
3 rounds
60sec Row
30sec Worlds greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Specific Snatch
3 sets
3 Snatch RDL’s
3 Tall muscle snatch
3 OHS
2 sets (As a group)
-3 Slow motion Snatch (5 second count to the high pull, then quick pull under the bar, use a consistent tempo and be confident and expressive in the pull under)
-3 Tempo Snatch- slow to the knee
C. Specific Metcon
2 rounds
5 Front squats @empty bar
5 Push press @empty bar
5 scap pulls + 5 beat swings
Between sets you can build in time to work with certain athletes on their CTB or pull-up progression.
2 rounds @ascending
6 Thrusters
6 CTB
Weightlifting
Snatch (Weight)
Metcon
“Friendly Fran” (Time)
3 rounds for time
21 Thrusters 115/85lbs
21 CTB
21 Thrusters 115/85lbs
21 CTB
KG: 50/40
Score: Time
TC: 12 mins
Score: Time
TC: 12 mins
Scaling options
Beginner
3 rounds
21 Thrusters @Light-Moderate
15 Jumping Pull Ups @controlled eccentric (NOT TEMPO)
Intermediate
3 rounds
15 Thrusters 95/65 lbs
21 Pull Ups
Extra Accessory
Metcon
3 rounds not for time
10/side Side plank reach through
10-20 sec/side Contralateral plank
10/side Side plank reach through
10-20 sec/side Contralateral plank
Goal: Core Stability
1 Snatch @Ascending, starting at 40%
Score: Heaviest weight
Scaling options
Beginner
1 Power Snatch + 1 OHS
@ Ascending
Intermediate
As Written
COMP
EMOM
1 Snatch @95/65 lbs
Mens add 10lbs each side every minute
Womens add 5lbs each side every minute