April 6, 2021

Tuesday, April 6th 2021

Warm-up
A. General
Row 30sec
25′ samson stretch lunges
Row 45sec
10 PVC shoulder dislocates

B. Mobility
Quadruped rear shoulder stretch
30sec/side

C. Specific
2 sets
3-5 No hook grip, no contact muscle snatch
3-5 Hang power snatch
3-5 Power snatch balance
3-5 reps of one of the following complexes:

Feet assisted, knee bent
Feet assisted, legs straight
Feet elevated

Gymnastics
Metcon (AMRAP – Reps)
5-10 unbroken sets
1-3 Kipping Ring Muscle-ups @bodyweight
1-5 Ring Dips

Score: Total reps
TC: 10mins

Scaling options
*Scaling is intended to build strength as we are moving from a fitness to a strength focus.

Beginner
5 sets
5-7 False grip ring rows
5-7 Feet supported ring dips

Intermediate
5-10 sets
3-5 Strict CTB
3-5 russian dips

COMP
1-2 Weighted Strict Ring Muscle-ups
1-3 Kipping Ring Muscle-ups @bodyweight
1-5 Ring Dips

Metcon
Metcon (2 Rounds for reps)
On a continuously running clock:
@ 0:00
9-6-3 Power snatch @155/105lbs
3-2-1 Rope Climb

@10:00
21-15-9
Power snatch @95/65lbs
Cal Row

KG:
70/50
43/30
Score: Each for time (2 scores)
TC: 20mins

Scaling options
Beginner
On a continuous clock:
@ 0:00
9-6-3 Power snatch @moderate
9-6-3 Ring rows @challenging angle
@10:00
21-15-9
Power snatch @light
Cal Row

Intermediate
On a continuous clock:
@ 0:00
9-6-3 Power snatch @115/75lbs
1-1-1 Rope Climb
OR
9-6-3 Strict chin ups
@10:00
21-15-9
Power snatch @75/55
Cal Row

COMP:
2 rounds, each for time
9-6-3 Power snatch @60%
3-2-1 Rope Climb
Rest 1:1 b/w rounds

Extra Accessory
Metcon
Dragon flag
5 x 5
Rest 90 seconds between sets
Control every portion of the descent

Have in mind that this is an isometric exercise for the core. Your goal is to maintain contraction and position as much as possible for the whole descent.