June 6, 2022

Monday, June 6th 2022

Warm-up
A. General
2-3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Drills
2 sets
– 5 Vertical jumps from Hang position above the knees*
-5 Muscle snatch
-5 Power snatch balance
-5 Tall Power Snatch

C. Specific (Metcon)
– 25’ Double foot runner hops x 3*
– 25’ A skip x 3
– 25’ Butt Kicks x 3
*
The video is standstill but you can do this moving forward, which will teach body position. Watch the video to see how the foot lands.

Weightlifting
Power Snatch (7 x 2 @ascending (not TNG))
TC: 12 min
Score: Weight

Scaling options
Beginner, Intermediate & Perform
As Written

Metcon
Metcon (Time)
21-15-9
Thrusters 95/65 lbs
400m Run

Rest 4 mins

15-12-9
Thrusters 115/75 lbs
200m Run

KG: 45/30, 55/35 KG
TC: 18 min
Score: Time

Scaling options
Beginner
21-15-9
Thrusters @Light
200m Run
Rest 4 mins
15-12-9
Thrusters @Moderate
200m Run

Intermediate
21-15-9
Thrusters @75/55 lbs
400m Run
Rest 4 mins
15-12-9
Thrusters @95/65 lbs
200m Run

Perform
As Written

Extra Accessory
Metcon (Time)
10-8-6-4-2 Strict TTB
100′ Bear hug Carry between sets @ d-ball or sandbag @ heavy