July 29, 2022

Friday, July 29th 2022

Warm-up
A. General
EMOM 4minutes
Odd: Bike/Row/Ski
Even: PVC/Empty bar OHS

B. Activation
Deep Squat Banded Y Pull
2 x 5 reps, 10 sec rest between sets

C. Specific
Pull:
– 5 Snatch deadlifts
– 5 Pause* Snatch deadlifts
– 5 Hang Muscle Snatch (from pause position)

Full movement:
– 5 Pause hang squat snatch
– 5 Tempo Pause* Snatch
*Pause at the top of the knee
(Power or Squat) see below

Weightlifting
Metcon (Weight)
Work up to a heavy set of
1 Snatch, Pause above the knee
1 Snatch

TC: 15 min
Score: Weight

Scaling Options
Beginner
2 Snatch @ technical

Intermediate
As Written

Perform
Snatch
Work up to a heavy for the day
Pause 2 seconds just above the knees

Metcon
Metcon (Time)
For Time
150-100-50 Double-unders
50-30-10 Pull ups
50-30-10 Cal Row

TC: 17 min
Score: Time

Scaling Options
Beginner
100-50-25 Single under
30-20-10 RIng Rows
30-20-10 Cal Row

Intermediate
100-50-25 Double under
30-20-10 Pull ups
40-20-10 Cal Row

Perform
150-100-50 Double under
50-30-10 GHD sit-up
50-30-10 Cal Row

Extra Accessory
Metcon
4 sets
3 Dragon flags
12 Toes touches
Rest 60-90 seconds