Monday, February 7th 2022
Warm-up
A. General
1 min Row
30 sec of Plate ground to OH
1 min Row
30 sec of OH squat with plate or empty BB
1 min Row
1 min Row
30 sec of Plate ground to OH
1 min Row
30 sec of OH squat with plate or empty BB
1 min Row
B. Mobility
World’s Greatest Stretch
30 seconds / side
C. Specific
Drill overview:
Turn over:
– 5 Tall snatch high pull
– 5 Tall muscle snatch
-5 OHS
-5 Tempo snatch
TNG:
3 sets
-5 No hook, No Feet, No contact Snatch
Tips:
-5 Low Hang Tempo Snatch
Weightlifting
Snatch (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
8 TTB
8 OH Squats 115/75lbs
15/12 Cal Bike/Ski/Row/Run 200m
8 TTB
8 OH Squats 115/75lbs
15/12 Cal Bike/Ski/Row/Run 200m
Kg: 50/40
Score: Rounds + reps
Score: Rounds + reps
Scaling options
Beginner
6 Hanging Knee Raise
8 Front Squat @ LIght-Moderate
12/9 Cal Bike/Ski/Row/Run 200m
Intermediate
8 Toes To Eye Level
8 OH Squat @ 95/55
15/12 Cal Bike/Ski/Row/Run 400m
COMP
12 Minutes Amrap
8 TTB
8 Alternated DB Clean and Jerk @1×70/50lbs
12/10 Cal Echo Bike
Extra Accessory
Metcon
Reverse hypers
3 x 15 @light
Rest 60-90 sec between sets
3 x 15 @light
Rest 60-90 sec between sets
Goal: Low back restoration
Note: Light would be approx 30% of 1RM squat
No reverse hyper option: (Attach a band for extra resistance)
Note: Light would be approx 30% of 1RM squat
No reverse hyper option: (Attach a band for extra resistance)
3 TNG snatches @Ascending from 65-75%
Score: Max weight
Scaling options
Beginner
2 Power Snatch- @ascending light moderate to mod
* Drop and reset
Intermediate
As Written
COMP
EMOM 3
3 TNG snatches @ 65%
Rest 1 min
EMOM 3
2 TNG Snatches @ 70%
Rest 1 min
EMOM 6
1 Snatch @ 80%