May 18, 2022

Wednesday, May 18th 2022

Warm-up
A. General
3 sets
30 seconds jump rope
5 Muscle snatch (no hook grip, no contact)
5 Banded OHS

B. Specific: Positions
– 5 Snatch deadlift
– 5 Snatch pull with pause @ optimal leg drive position (TALL position)
– 5 Tempo hang power Snatch
– 5 OHS

Weightlifting
Metcon (Weight)
4 sets @Ascending
5 Snatch pulls
3 Hang power snatch
1 OH Squat

TC: 12 min
Score: Weight

Scaling options
Beginner
4 sets @Ascending
5 Snatch pulls
3 Hang power snatch
1 OH Squat*
*Have athletes attempt a max depth OHS

Intermediate
As Written

Perform
N/A

Metcon
Metcon (Time)
21-18-15-12-9-6 Power Snatch 95/65 lbs
50 Double-unders

KG: 43/30 KG
TC: 15 min
Score: time

Scaling options
Beginner
18-15-12-9-6
30-50 single unders

Intermediate
Reduce weight or reps as needed

Perform
N/A

Accessory
Metcon
RDL + Reach on Bosu ball
3 x 5/5

Goal: Balance & coordination