February 4, 2022

Friday, February 4th 2022

Warm-up
A. General
3 rounds
60sec Row
30sec Worlds greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Specific Snatch
3 sets
3 Snatch RDL’s
3 Tall muscle snatch
3 OHS

2 sets (As a group)
-3 Slow motion Snatch (5 second count to the high pull, then quick pull under the bar, use a consistent tempo and be confident and expressive in the pull under)
-3 Tempo Snatch- slow to the knee

C. Specific Metcon
2 rounds
5 Front squats @empty bar
5 Push press @empty bar
5 scap pulls + 5 beat swings

Between sets you can build in time to work with certain athletes on their CTB or pull-up progression.

2 rounds @ascending
6 Thrusters
6 CTB

Weightlifting
Snatch (Weight)
EMOM 10minutes
1 Snatch @Ascending, starting at 40%

Score: Heaviest weight

Scaling options
Beginner
1 Power Snatch + 1 OHS
@ Ascending

Intermediate
As Written

COMP
EMOM
1 Snatch @95/65 lbs
Mens add 10lbs each side every minute
Womens add 5lbs each side every minute

Metcon
“Friendly Fran” (Time)
3 rounds for time
21 Thrusters 115/85lbs
21 CTB

KG: 50/40
Score: Time
TC: 12 mins

Scaling options
Beginner
3 rounds
21 Thrusters @Light-Moderate
15 Jumping Pull Ups @controlled eccentric (NOT TEMPO)

Intermediate
3 rounds
15 Thrusters 95/65 lbs
21 Pull Ups

Extra Accessory
Metcon
3 rounds not for time
10/side Side plank reach through
10-20 sec/side Contralateral plank

Goal: Core Stability