August 3, 2022

Wednesday, August 3rd 2022

Warm-up
A. General
60sec Row
5/5 Single arm banded Y pulls
5 Banded OHS
5 Deep squat banded Y pulls

B. Mobility
PNF lat stretch on floor
5 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C. Specific
3 Tall Snatch high pulls
3 Hang Snatch high pulls
3 OH Squats
3 Snatch Balance
3 Tempo snatch- Receiving the bar lower each rep.

Weightlifting
Snatch (8 x 2 65-85%)
Starting @ 65% work up to 85%

TC: 16 min
Score: Weight

Scaling Options
Beginner
Snatch w/ same weight across

Intermediate
As Written

Perform:
Squat Snatch + OH Squat + Squat Snatch
1 x (1+1+1) @65%
2 x (1+1+1) @75%
1 x (1+1+1) @80%
1 x (1+1+1) @77%
1 x (1+1+1) @82%
1 x (1+1+1) @80%
1 x (1+1+1) @85%
Rest 2-3 minutes between sets

Metcon
Metcon (Time)
6 rounds for time
15 TTB
9 Deadlift 225/155 lbs
6 Ring dips

KG: 100/70 KG
TC: 15 min
Score: Time

Scaling Options
Beginner
6 rounds
15 Hanging Knee Raise
9 Deadlift @moderate
6 Hand Elevated Push Ups

Intermediate
6 rounds
15 Toes To Eye Level
9 Deadlift @185/125 lbs
6 Toe Assisted Ring dips

Perform
As written

Extra Accessory
Metcon (Checkmark)
Hip extension on GHD
3 x 12*
Rest 60 seconds between sets
* Hold every rep for 2 sec at the top

Goal: Posterior chain & Core endurance