April 26, 2022

Tuesday, April 26th 2022

Warm-up
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Banded Y pull + OHS *
10/10 PNF lat stretch on floor

B.Specific
3 sets
3 Snatch First Pull
3 Snatch high pulls
3 OHS
3 Tall snatch
3 Tempo Squat Snatch

Weightlifting
Snatch (Weight)
EMOM 10minutes
2 Squat snatch @Ascending

TC: 10
Score: Weight

Scaling Options
Beginner
2 Snatch @ moderate

Intermediate & Perform
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
10 Hang snatch 75/55 lbs
20 Sit-ups

KG: 35/25 KG
TC: 7 min
Score: Rounds and Reps

Scaling Options
Beginner
10 Hang snatch @Light
15 Sit-ups

Intermediate
As Written

Perform
10 Hang snatch @75/55 lbs
10 GHD sit-ups

Extra Accessory
Metcon (Weight)
Explosive landmine rotations
5 x 3/3