Wednesday, January 26th 2022
Warm-up
A. General
3 sets
30 seconds Row @Low intensity
3 breaths Prayer stretch with foam roller
(Contract on the inhale, relax + lengthen on the exhale)
3 sets
30 seconds Row @Low intensity
3 breaths Prayer stretch with foam roller
(Contract on the inhale, relax + lengthen on the exhale)
5 Btn press
C. Snatch drills (Pre-Metcon)
Pull + cycling:
Focus on a strong, positionally sound first pull with full contraction in the upper back. Use this to launch the bar without ever allowing any slack throughout the entire drill, the key is to maintain continuous tension on the bar.
3 unbroken sets @Ascending
2 snatch deadlifts
2 Hang snatch
2 Power Snatch
Weightlifting
Shoulder Press (8×3 @65-70%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
5 Power Snatch 135/95lbs
200m Run or Row
20 Wall Balls 20/14lbs
5 Power Snatch 135/95lbs
200m Run or Row
20 Wall Balls 20/14lbs
Kg: 60/40 + 10/8
Score: rounds + reps
TC: 19 mins
Score: rounds + reps
TC: 19 mins
Scaling options
Beginner
5 Power Snatch @Light Moderate
150m Run or Row
10 Wall Balls @ Moderate
Intermediate
5 Power Snatch @115/75 lbs
200m Run or Row
15 Wall Balls @20/14lbs
COMP
As written @185/135 lbs
Extra Accessory
Metcon (Weight)
Turkish Get up
4 x 3/3 reps unbroken
4 x 3/3 reps unbroken
Goal: Shoulder stability
Metcon (Weight)
Turkish Get up
4 x 3/3 reps unbroken
4 x 3/3 reps unbroken
Goal: Shoulder stability
3 Pause Strict Press* @65-70%
*1 second pause at forehead level on the way down (eccentric phase)
Score: Weight used across each set
Scaling options
Beginner
Strict Press
3 Reps @ Moderate
Intermediate & COMP
As written