March 5, 2022

Saturday, March 5th 2022

Warm-up
A. General
30 sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30 sec Row or Bike
10 Alternating high box step ups
5/5 deep squat single arm DB press

B. Specific
2 sets @ working weight
5 Muscle Snatch
(Focus on leg drive and proper bar path)
5 OHS- 3211 Tempo
5 Snatch

C. Metcon Prep
2 sets
4 Power snatch
4 TTB
4 Burpee over the bar

Metcon
Metcon (Time)
10 rounds for time
10 Power snatch 115/75lbs
10 TTB
10 Burpee over the bar

KG: 40/30kg
Score: Time
TC: 35 min

Scaling options
Beginner
8 Rounds
7 Reps per movement
@Light

Intermediate
10 Rounds
7 Reps per movement
75/55lbs

COMP
Every 2 mins x 10 @ 60% of power snatch
5 Power snatch
5 clean and jerk
10 Burpee over the bar

Metcon (Time)
In Teams of 2:
Alternate Movements, Partner 1 must finish reps of a movement before partner 2 starts the next one.
14 Rounds
10 Power Snatch 95/65lbs
10 TTB
10 Burpee Over the Bar

Extra Accessory
Metcon
Hollow body hold
5 x 30-60 seconds

Rest 1 minute