February 17, 2021

Wednesday, February 17th 2021

Warm-up
A. General
3 rounds
10/8 cal Row/Bike/Ski or 200m Run @Easy
10 Muscle Snatch
10 Scorpions

B. Mobility
Rotating full squat T spine rotations
60sec

C. Specific
2 sets
7 muscle sntach, no hook grip no contact
7 OH squats
5 drop snatch
5 snatch balance

Weightlifting
Metcon (Weight)
5 sets @ascending
3 Hang Power Snatch
2 OH squats
1 Snatch balance

Score: Heaviest barbell
TC: 12mins

Scaling Options
Beginner
5 sets @ascending
3 Hang Power Snatch
3 OH Squats

Intermediate
As written

COMP
5 sets @ascending to RPE 8/10
3 Hang Muscle Snatch
2 Heaving Snatch balance
Focus on bar path

Metcon
Metcon (Time)
4 rounds for time
16/12 Cal Bike/Row/Ski
16 DB step-ups @1×50/35lbs + 24/20"
16 HSPU

KG: 22/16
Score: Time
TC: 12mins

Scaling Options
Beginner
4 rounds for time
12-16/12 Cal Bike/Row/Ski
16 Step-ups @moderate height
16 DB push press

Intermediate
4 rounds for time
12-16/12 Cal Bike/Row/Ski
16 DB step-ups @1×50/35 + 24/20"
8 HSPU or 16 Feet elevated piked hspu

COMP
For time
4 rounds for time
16/12 Cal Assault bike
16 DB step-ups
16 HSPU

Extra Accessory
Metcon
3 sets
Max Banded triceps extension
Max Hold arms extended at the last rep
Rest 60 seconds between sets

Use a band that allows you to perform sets of around 20-30 reps