Monday, September 6th
Warm-up
Warm-up
A. General
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded Y pulls
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded Y pulls
B. Mobility
T-spine extension on wall or floor
5 x 10 sec stretch + 5 sec relax
C. Specific
10 Prone W-Y
3 hang power snatch
3 Low hang power snatch (below knee)
3 snatch balance
3 Tempo snatch
Weightlifting
Snatch (6 x 1 )
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15
30/25 Cal Row
30/20 Ring Dips
Score: Rounds + reps
Scaling options
Beginner
Amrap 15
20 Cal Row
20 Hand elevated push-ups
Intermediate
Amrap 15
30/25 Cal Row
20/15 Ring Dips or 30/20 feet supported dips
COMP
As written
Extra Accessory
Snatch Pull (5 x 3)
Snatch High Pull
5 x 3 @RPE 8
5 x 3 @RPE 8
Rest 1 min
1 rep = 1 snatch from floor, 1 snatch from low hang & 1 snatch from hang (above knees)
Floor
Low hang
Hang
Score: Weight used across each set
TC: 15mins
Scaling options
Beginner
6 x 3 Hang snatch
Intermediate
As written
COMP
EMOM 10
40 Double unders
3 positions Snatch @RPE 7