June 20, 2022

Monday, June 20th 2022

Warm-up
A. General
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Activation
3 sets
5 Banded OH Squats
5 Snatch sots press

C. Specific
3 Snatch First Pull
3 Snatch high pulls
3 OHS
3 Tempo Squat Snatch

Weightlifting
Snatch (Weight)
Squat Snatch + OH squat
EMOM 12minutes
Min 1: 2+1 @60%
Min 2: 2+1 @65%
Min 3: 1+1 @70%
Min 4: 1 @75% every 30 seconds

TC: 12 min
Score: Weight

Scaling Options
Beginner
2+1 @ same weight across

Intermediate & Perform
As Written

Metcon
Metcon (Time)
For time
1000/750m Row
100 Empty bar thrusters
1000/750m row

KG: 20/15 KG
TC: 15 min
Score: Time

Scaling Options
Beginner
750m/500m Row
60 Empty bar thrusters
750/500m row

Intermediate
850/650m Row
80 Empty bar thrusters
850/650m Row

Perform
1000m Row
100′ HS walk
1000m Row

Extra Accessory
Metcon (Weight)
3 sets
60 sec Weighted Wall sit