June 27, 2022

Monday, June 27th 2022

Warm-up
A. General
60s Ski/Bike/Row/Run
10 Rotating Scorpions
10 Rotating 90/90 hip stretch

B. Activation
2 sets
7 Deep Squat Banded Y pulls*
7 Banded OH Squats
3 Jumping Good mornings
*

C. Specific
-5 Halting Snatch Deadlifts
-5 Muscle Snatch
-5 Power Snatch
-5 OHS
-5 Tempo Snatch (slow down the pull)

Weightlifting
Snatch (1 rep max)
TC: 15 min
Score: Weight

Scaling Options
Beginner
Every 2 min for 14 min
3 Snatch @ moderate

Intermediate & Perform
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
20/17 Cal row
15 Hang power cleans 115/75lbs
10 Bar Facing Burpees

KG: 55/35 KG
TC: 15 min
Score: Rounds and Reps

Scaling Options
Beginner
15/12 Cal row
15 Hang power cleans @Light
6 Burpee over bar

Intermediate
20/17 Cal row
15 Hang power cleans @75/55
10 Bar facing burpees

Perform
As Written

Extra Accessory
Metcon
3 sets
12 Half kneeling landmine twists
50′ Unstable OH walk (barbell + bands + KBs) @ 20/16 kg either side

The load should feel unstable but doable, not too heavy