March 8, 2022

Tuesday, March 8th 2022

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

B.Specific
5 snatch lift offs
5 Tempo Snatch high pulls
5 Tall Snatch jumps

5 OHS
5 tall Snatches
5 tempo snatches
-Athletes need to focus on keeping the bar close by engaging the upper back and squeezing the lats.

Weightlifting
Metcon (Weight)
Tempo Snatch high pull + Hang squat snatch
6 x 2 + 1 @acending

TC: 12 min
Score: Heaviest set

Scaling options
Beginner
Snacth High Pull + Hang Power Snatch + OH Squat
6×1+2+1 @ Moderate

Intermediate
As written

COMP
Snatch
3 x 1 @75-80%
Clean and Jerk
3 x 1 @75-80%

Metcon
Metcon (AMRAP – Rounds and Reps)
3sets of

AMRAP 6minutes
6 HSPU
10 OH Squat 95/65 lbs
20 Double-unders

rest 2mins between sets

KG: 45/30 KG
TC: 22 min
Score: Rounds+Reps

Scaling options
Beginner
8 DB Push Press @ Moderate*
10 OH Squats @ Light
20 Single-unders
*If overhead endurance is an issue opt for push-ups

Intermediate
3 HSPU OR 6 piked HSPU
10 OH Squats@ 95/65 lbs
20 Single Under w/ Double attempt every 5 reps

COMP
6 OH Squats 135/95bs
6 Strict HSPU
20 Double-unders

Extra Accessory
Metcon (Weight)
Windmills
3 x 10/arm
Rest 30-60 seconds between sets