January 26, 2022

Wednesday, January 26th 2022

Warm-up
A. General
3 sets
30 seconds Row @Low intensity
3 breaths Prayer stretch with foam roller
(Contract on the inhale, relax + lengthen on the exhale)

5 Btn press

C. Snatch drills (Pre-Metcon)
Pull + cycling:
Focus on a strong, positionally sound first pull with full contraction in the upper back. Use this to launch the bar without ever allowing any slack throughout the entire drill, the key is to maintain continuous tension on the bar.

3 unbroken sets @Ascending
2 snatch deadlifts
2 Hang snatch
2 Power Snatch

Weightlifting
Shoulder Press (8×3 @65-70%)
Every 90 sec for 12 minutes
3 Pause Strict Press* @65-70%
*1 second pause at forehead level on the way down (eccentric phase)

Score: Weight used across each set

Scaling options
Beginner
Strict Press
3 Reps @ Moderate

Intermediate & COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
5 Power Snatch 135/95lbs
200m Run or Row
20 Wall Balls 20/14lbs

Kg: 60/40 + 10/8
Score: rounds + reps
TC: 19 mins

Scaling options
Beginner
5 Power Snatch @Light Moderate
150m Run or Row
10 Wall Balls @ Moderate

Intermediate
5 Power Snatch @115/75 lbs
200m Run or Row
15 Wall Balls @20/14lbs

COMP
As written @185/135 lbs

Extra Accessory
Metcon (Weight)
Turkish Get up
4 x 3/3 reps unbroken

Goal: Shoulder stability