November 29, 2021

Monday, November 29th 2021

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

B. Specific
2 sets
-5 Muscle snatch
-5 Power snatch balance
-5 Tall Power Snatch

Weightlifting
Metcon (Time)
For time
60 Power Snatch @50%

Score: Time
TC: 12mins

Scaling options
Beginner
10 x 6 Power Snatch @light-mod
*Work on getting the athlete to full hip extension.

Intermediate
60 Power Snatch 75/55lbs

COMP
60 Power Snatch 135/95lbs

Metcon
Metcon (2 Rounds for reps)
Every 10mins x 2 sets
Partition the reps however you like:
30 Burpee box jump overs 24/20"
60 Pistols
90 Kettlebell swings 24/16 Kg

Score: Each set for time
TC: 20mins

Scaling options
Beginner
Every 10mins x 2 sets
Partition the reps how you like:
20 Burpee box jump overs @low
40 Heel Lock or Pistol to Band
80 RKBS @Moderate

Intermediate
Every 10mins x 2 sets
Partition the reps how you like:
25 Burpee box jump overs @24/20"
30 Pistols OR 60 Box elevated pistols
75 Kettlebell swings @24/16 Kg

COMP
As written

Extra Accessory
Metcon
Copenhagen plank
3 x 30-45 sec/side

Goal: Adductor isometric strength