June 7, 2021

Monday, June 7th 2021

Warm-up
A. General
3 rounds
10/8 cal Row/Bike/Ski or 200m Run @Easy
10 No hook grip, no contact, Muscle Snatch
10 Scorpions

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
2 sets
10 Prone W-Y

3 btn snatch press or push press
5 Tall snatch
7 Tempo power snatch

Weightlifting
Metcon (Weight)
Every 30sec for 3mins
3 TNG Power Snatch @50%

Rest 2mins and repeat

Score: Weight used across each set
TC: 8mins

Scaling options

Beginner
EMOM x 3mins
3-5 Power Snatch @moderate
*No TNG
Rest 2mins and repeat

Intermediate
As Written

COMP
2-3 sets
6 TNG Power Snatch @50%
Rest 10-15
6 TNG Power Snatch @50%
Rest 10-15
6 TNG Power Snatch @50%
Rest 2-3 minutes

Metcon
Metcon (Time)
5 rounds for time
80 Double unders
8 Strict HSPU
12 DB Shoulder to OH 2×35/25lbs

KG: 15/12.5
Score: Time
TC: 15mins

Scaling options
Beginner
5 rounds
80 Single unders*
8 Strict press @heavy but unbroken
12 DB push press @same weight as strict press
*Attempt a double under every 20 reps

Intermediate
5 rounds
40 Double unders
8 HSPU or feet elevated piked hspu
12 DB Shoulder to OH @2×35/25lbs

COMP
5 rounds
80 Double unders
8 Deficit Kipping parallette HSPU
12 DB Shoulder to OH @2×35/25
60 seconds rest

Extra Accessory
Metcon
3 sets
8/side Landmine explosive rotation
10 slam ball
30 sec/elbow side plank
Rest 15 sec between movement, 60 seconds between sets

Landmine: Control the way down + move up with speed + hold at the top for 2 seconds between each rep
Slam ball: Bring the ball up with a good form + throw it on the floor as hard as you can

Plank: Aim to keep your spine neutral