Saturday, June 4th 2022
Warm-up
A. General
200m Run
-5 push up to downward dog
-10 Alternating Dead bug (Hold every rep for 3 seconds)
-15 Banded Y pulls
200m Run
-5 push up to downward dog
-10 Alternating Dead bug (Hold every rep for 3 seconds)
-15 Banded Y pulls
B. Metcon Prep
3 Hang snatch high pulls
3 Muscle snatch
3 Hang power snatch
—–
Ramp up the Hang power snatch completing 3-5 reps of the following between sets:
TTB
weighted burpee step up over
Box jumps
Metcon
Metcon (Time)
5 rounds
10 Hang Power Snatch 135/95lbs
200m Run
20 TTB
200m Run
10 Weighted burpee step up over 2×50/35lbs, 24/20"
200m Run
20 Box jumps 24/20"
200m Run
10 Hang Power Snatch 135/95lbs
200m Run
20 TTB
200m Run
10 Weighted burpee step up over 2×50/35lbs, 24/20"
200m Run
20 Box jumps 24/20"
200m Run
Metcon (Time)
Team Version
Share the work as desired, athletes must run together
Share the work as desired, athletes must run together
3 rounds
30 Hang Power Snatches 135/95lbs
400m weighted Run
30 TTB
200m Run
20 Weighted burpee step up over 2×50/35lbs
400m weighted Run
30 Box Jumps
200m Run
Extra Accessory
Metcon (Time)
100 Sit-ups
Every break complete a 30 sec elbow plank
Every break complete a 30 sec elbow plank
TC: 45 min
Score: Time
Scaling options
Beginner
5 rounds
10 Hang Power Snatches @ Moderate
100m run
20 Hanging Knee Raises
100m run
10 Burpee Plate step up @ moderate height
100m run
20 Plate jumps @ moderate
100m run
Intermediate
5 rounds
10 Hang Power Snatches @ 95/65
200m run
20 Toes to eye level
200m run
10 Weighted burpee step up over @ 35/20 x 2
200m run
15 Box jumps @ 24/20
200m run