June 2, 2021

Wednesday, June 2nd 2021

Warm-up
A. General
2 sets
30sec row or bike
30sec Front rack stretch on floor or box
30sec Rotating scorpions

B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

C1. Specific
3 sets
4 Pause Front squat@ Ascending
4-8 Shrimp squat or bulgarian split squat

C2. Specific: Activation
2 sets
10 muscle sntach, no hook grip no contact
5 drop snatch

Strength
Front Squat (5 x 1+1)
5 sets @70-75%
1 Front Squat 1 & 1/4
1 Paused Front Squat *3sec bottom*

Rest 2-3 minutes between sets

Score: weight used across all 5 sets
TC: 17mins

Scaling options
Beginner
5 sets @Heavy
3-5 Paused Front Squat

Intermediate
As written

COMP
As written

Metcon
Metcon (2 Rounds for reps)
On a running clock @0:00
For time
30 Snatch 135/95lbs

6:00
For time
100 Pistols

KG: 60/43
Score: Time of each section (2)
TC: 13mins

Scaling options
Beginner
On a running clock @0:00
For time
30 Snatch @moderate
@6:00
For time
100 high box step ups

Intermediate
On a running clock @0:00
For time
30 Snatch @115/75
@6:00
For time
100 Box supported Pistols

COMP
For time
30 Snatch @135/95
Rest 1:1
For quality
100 Pistols

Extra Accessory
Metcon
For quality
15-10-5 Swiss ball leg Curls
30-20-10 Sec/side Side plank on Swiss ball

If no Swiss ball: Use rings