September 16, 2022

Friday, September 16th 2022

Warm-up
A. General
Machine of choice:
3 mins @ increasing intensity

B. Activation
5 sets
4 Alternating Scorpions
4 Alternating Y raises on the floor
4 Alternating Trap-3 raises

C. Specific:
Turnover drills
2 rounds
– 5 High pull into Snatch

– 5 Pause in extension + Snatch

-5 Tempo Snatch
*Reception should be at varied heights, progressing lower and lower.

Weightlifting
Metcon (3 Rounds for reps)
3 sets, each as heavy as possible
5 Power Snatch
5 Hang power Snatch
5 Power Snatch

TC: 10 min
Score: Weight

Scaling Options
Beginner
Weight Across
3 Power Snatch
5 Hang power Snatch

Intermediate & Perform
As Written

Metcon
Metcon (AMRAP – Reps)
EMOM 20minutes
1. 6 Front squats 185/135lbs
2. 15/12 Cal Machine
3. 20 Wallball 20/14 lbs
4. 15/12 Cal Machine
5. Rest

KG: 85/60, 9/6 KG
TC: 20 min
Score: Completed Reps

Scaling Options
Beginner
1. 6 Front squats @ unbroken
2. 10/8 Cal Machine
3. 15 Wallball @ unbroken
4. 10/8 Cal Machine
5. rest

Intermediate
1. 6 Front squats @ 135/95lbs
2. 12/9 Cal Machine
3. 20 Wallball @14/10 lbs
4. 12/10 Cal Machine
5. Rest

Perform
EMOM 20
1. 6 Power Clean @225/155
2. 15/12 Cal Bike
3. 20 Wall Ball @30/20
4. 15/12 Cal Bike
5. Rest

Extra Accessory
Metcon (Weight)
W Sled drag (backwards)
3 x 50′ @mod, controlled

Hold W position with upper body