Monday, November 29th 2021
Warm-up
A. General
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Specific
2 sets
-5 Muscle snatch
-5 Power snatch balance
-5 Tall Power Snatch
Weightlifting
Metcon (Time)
For time
60 Power Snatch @50%
60 Power Snatch @50%
Metcon
Metcon (2 Rounds for reps)
Every 10mins x 2 sets
Partition the reps however you like:
30 Burpee box jump overs 24/20"
60 Pistols
90 Kettlebell swings 24/16 Kg
Partition the reps however you like:
30 Burpee box jump overs 24/20"
60 Pistols
90 Kettlebell swings 24/16 Kg
Score: Each set for time
TC: 20mins
TC: 20mins
Scaling options
Beginner
Every 10mins x 2 sets
Partition the reps how you like:
20 Burpee box jump overs @low
40 Heel Lock or Pistol to Band
80 RKBS @Moderate
Intermediate
Every 10mins x 2 sets
Partition the reps how you like:
25 Burpee box jump overs @24/20"
30 Pistols OR 60 Box elevated pistols
75 Kettlebell swings @24/16 Kg
COMP
As written
Extra Accessory
Metcon
Copenhagen plank
3 x 30-45 sec/side
3 x 30-45 sec/side
Goal: Adductor isometric strength
TC: 12mins
Scaling options
Beginner
10 x 6 Power Snatch @light-mod
*Work on getting the athlete to full hip extension.
Intermediate
60 Power Snatch 75/55lbs
COMP
60 Power Snatch 135/95lbs