July 6, 2022

Wednesday, July 6th 2022

Warm-up
A. General
60 seconds Machine @Low intensity
10 Rotating scorpions
10 Muscle snatch (no hook grip, no contact)
10 btn Snatch push press

B. Mobility
World greatest stretch
10-15 rep/side

C. Specific Reception drills
5-10 reps Bang bang footwork drill
*Watch the timing & positioning of the feet and the hips

With an empty barbell
-5 OHS
-5 Snatch balance
-5 Tall snatch
-5 Tempo low hang snatch

Weightlifting
Hang Snatch (5 x 2 Hang Squat Snatch, below the knees @ 70-80%)
TC: 15 min
Score: Weight

Scaling Options
Beginner
Hang Squat Snatch @ below the knees
2-2-2-2-2 @ moderate (Keep weight the same)

Intermediate
As Written

Perform
Squat Snatch
From Blocks
Barbell starts just above the knees
3 @60%
2 x 2 @70%
2 x 2 @80%
Rest 2-3 minutes between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
20 Wall Balls 20/14 lbs
60 Double-unders
20 Hang cleans 95/65 lbs

KG: 45/30 KG
TC: 15 min
Score: Rounds and Reps

Scaling Options
Beginner
15-20 Wall Balls 12/8 lbs
60 Single Unders
15-20 Hang cleans @ Light

Intermediate
15 Wall Balls 20/14 lbs
40 DU
15 Hang cleans @ 95/65 lbs

Perform:
EMOM 15minutes
1. 16/12 Cal Assault bike
2. 15 Wall Balls @30/20
3. 60 Double-unders

Extra Accessory
Metcon
4 rounds
20 sec/leg Bulgarian Split Squat hold @1 x 32/24kg KB
Rest 20 sec
40 sec Sled Push @1 plate, running
Rest 60 sec

*If you don’t have sleds you can swap it out for a box push OR banded long jumps