Tuesday, March 8th 2022
Warm-up
A. General
60 sec Row
30 sec World’s greatest stretch (15sec/side)
30 sec Rotating full squat T spine rotations:
30 sec Banded face pulls
60 sec Row
30 sec World’s greatest stretch (15sec/side)
30 sec Rotating full squat T spine rotations:
30 sec Banded face pulls
B.Specific
5 snatch lift offs
5 Tempo Snatch high pulls
5 Tall Snatch jumps
5 OHS
5 tall Snatches
5 tempo snatches
-Athletes need to focus on keeping the bar close by engaging the upper back and squeezing the lats.
Weightlifting
Metcon (Weight)
Tempo Snatch high pull + Hang squat snatch
6 x 2 + 1 @acending
6 x 2 + 1 @acending
Metcon
Metcon (AMRAP – Rounds and Reps)
3sets of
AMRAP 6minutes
6 HSPU
10 OH Squat 95/65 lbs
20 Double-unders
rest 2mins between sets
KG: 45/30 KG
TC: 22 min
Score: Rounds+Reps
TC: 22 min
Score: Rounds+Reps
Scaling options
Beginner
8 DB Push Press @ Moderate*
10 OH Squats @ Light
20 Single-unders
*If overhead endurance is an issue opt for push-ups
Intermediate
3 HSPU OR 6 piked HSPU
10 OH Squats@ 95/65 lbs
20 Single Under w/ Double attempt every 5 reps
COMP
6 OH Squats 135/95bs
6 Strict HSPU
20 Double-unders
Extra Accessory
Metcon (Weight)
Windmills
3 x 10/arm
Rest 30-60 seconds between sets
3 x 10/arm
Rest 30-60 seconds between sets
Score: Heaviest set
Scaling options
Beginner
Snacth High Pull + Hang Power Snatch + OH Squat
6×1+2+1 @ Moderate
Intermediate
As written
COMP
Snatch
3 x 1 @75-80%
Clean and Jerk
3 x 1 @75-80%