May 1, 2021

Saturday, May 1st 2021

Warm-up
A. General
3mins Row or Bike @increasing intensity on each min

B. Mobility
World’s Greatest Stretch
10 reps/side

C. Specific
2 sets @empty bar
-5 Snatch first pulls
-5 Snatch high pulls
-3 tall snatch
-3 tempo snatch

Metcon
Metcon (AMRAP – Reps)
EMOM 30minutes
1. Max reps Squat Snatch @75%
2. 10 KB Swing 32/24kg
3. 200m Run

Score: total reps on the squat snatch

Scaling options
Beginner
1. Max Heavy Power snatch + Overhead squat @moderate-heavy
2. 10 Russian KB Swing @heavy
3. 100m Run

Intermediate
1. Max Heavy Squat Snatch @75%
2. 10 KB Swing @24/16kg
3. 100-200m Run

COMP:
5 rounds
15 Cal Ski
15 GHD Sit-ups
15 Burpees
Rest 30 seconds

Extra Accessory
Metcon
For quality
15-12-9
Band Y
Band T
50′ Double KB/DB Farmer Carry between each set

Or

Murph prep

EMOM 14-20 minutes
Odd- 10-12 push ups
Even- 15-20 Air Squats