July 25, 2022

Monday, July 25th 2022

Warm-up
A. General
Row 2 mins
25′ samson stretch lunges
25′ Banded Monster Walk

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific Snatch Drills (Metcon)
7 Snatch RDL
7 muscle Snatch
5 Tall power snatch
3 Tempo Power snatch
*3-5 wall balls between each drill

Weightlifting
Back Squat (Weight)
1 x 5 @80%
2 x 4 @85%
2 x 3 @87%
Rest 2-3 minutes between sets

TC: 18 min
Score: Weight

Scaling Options
Beginner
5×4 @ Tempo Across

Intermediate & Perform
As Written

Metcon
Metcon (Time)
5 rounds for time
10 Power Snatch 135/95 lbs
15 Wall Balls 20/14lbs

KG: 60/45, 9/6 KG
TC: 12 min
Score: Time

Scaling Options
Beginner
10 Power Snatch @ moderate
15 Wall Balls 14/10lbs

Intermediate
10 Power Snatch @ 115/75 lbs
10 Wall Balls 20/14lbs

Perform
N/A

Extra Accessory
Metcon (Checkmark)
Turkish Get up
Accumulate 15 reps/side @32/24kg