08/19/2020
Metcon
Warm-Up:
500m Row
+
3 Rounds x
6 Upright Row
6 Squat and Press
6 Muscle Snatch
6 Overhead Squat
6 Bentover Row
500m Row
+
3 Rounds x
6 Upright Row
6 Squat and Press
6 Muscle Snatch
6 Overhead Squat
6 Bentover Row
Snatch Skill:
Overhead Position x 8 min
– Overhead Squat
– Heaving Snatch Balance
– Snatch Balance (Drop Snatch)
Position Shrugs, Pulls and Power Snatch x 8 min
– High Hang
– Low Hang
– Below the Knee Hang
Positional Squat Snatch x 8 min
– High Hang
– Low Hang
– Below the Knee Hang
Accessory
Metcon (Weight)
Accessory Strength:
Snatch Complex
5 x
1 Full Snatch +
1 Hang Snatch +
2 Overhead Squat
*for score
…then…
Snatch Complex
5 x
1 Full Snatch +
1 Hang Snatch +
2 Overhead Squat
*for score
…then…
5 x
1 Power Snatch +
1 Tempo Negative +
1 Power Snatch +
3 Snatch Pull
Metcon (AMRAP – Rounds and Reps)
Accessory Conditioning:
16 min x
20 Alt. Hang DB Snatch
15 Overhead Squat @ 75/55
10 Toes to Bar
16 min x
20 Alt. Hang DB Snatch
15 Overhead Squat @ 75/55
10 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
Accessory Competitor
EMOM x 10
min 1 & 2: 7 Power Snatch @ 135/95
min 3 & 4: 5 Squat Snatch @ 155/105
min 5 & 6: 5 Power Snatch @ 155/105
min 7 & 8: 3 Squat Snatch @ 185/135
min 9 & 10: 1 Snatch @ AHAP
EMOM x 10
min 1 & 2: 7 Power Snatch @ 135/95
min 3 & 4: 5 Squat Snatch @ 155/105
min 5 & 6: 5 Power Snatch @ 155/105
min 7 & 8: 3 Squat Snatch @ 185/135
min 9 & 10: 1 Snatch @ AHAP
– then –
6 min AMRAP*for score
8/6 Cal Assault Bike
+1 Hang Snatch @ 155/105
