May 3, 2021

Monday, May 3rd 2021

Warm-up
A. General
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Specific
-5 snatch lift offs
-5 Snatch high pulls
-5 Muscle snatch
-5 tall Snatches
-5 tempo snatches

Weightlifting
Snatch (5 x 1+1+1 @65-75%)
5 sets @65-75%
1 Snatch High Pull
1 Hang Snatch
1 Squat Snatch

TC: 12mins

Scaling options
Beginner
5 sets @ technical weight
3 Hang Power snatch
3 OH squats

Intermediate & COMP:
As written

Metcon
Metcon (4 Rounds for reps)
Every 5 minutes for 20 minutes
3 rounds
12 Wall Balls @20/14lbs
2 rope climbs or 12 Strict chin-ups

KG: 9/6
Score: time on each of the four rounds

Scaling options
Beginner
Every 5 minutes for 20 minutes
3 rounds
8-12 Wall Balls @light
8-12 Ring rows

Intermediate
Every 5 minutes for 20 minutes
3 rounds
8-12 Wallballs @20/14
1 rope climbs or 12 Assisted strict chin-ups

COMP:
Every 5 minutes for 20 minutes
21-15-9 Wallballs @20/14
3-2-1 Rope Climbs

Extra Accessory
Metcon
3 rounds
8 Nordic curls (3sec eccentric)
60 sec Banded Step-ups (banded march style)
Rest 90-120 seconds