11/20/2020

Warm-up
Metcon
500m Row
+
4 Rounds x
6/6 DB Snatch
6 Box Jumps (optional 6/6 single-leg box jump)
12 Alt Reverse Lunges w/ DB Overhead
Barbell Complex I
6 Reps Each
Upright Row
Squat and Press
Muscle Snatch
Overhead Squat
Good morning
Bent-over Row
Metcon (Weight)
Snatch Skill:
3 Rounds x
2 Hi Hang Snatch Pull +
2 Hi Hang Muscle Snatch +
2 Hi Hang Power Snatch
+
4-5 Rounds x
1 Hi Hang Snatch Pull +
1 Hang Snatch Pull +
1 Hi Hang Power Snatch +
1 Hang Power Snatch

– use light weights and work on position

Metcon
Metcon (AMRAP – Reps)
For Reps
15 min Cap
3 Rounds x
6 TTB
6 Box Jumps Over
6 Squat Snatch @ 95/65
+
3 Rounds x
8 TTB
8 Box Jumps Over
4 Squat Snatch @ 145/85

3 Rounds x
10 TTB
10 Box Jump Overs
2 Squat Snatch @ 185/115
+
AMRAP Squat Snatch @ 225/135

Not everyone is going to be able to squat snatch these weights. You have a couple of options to get around this:

1) Squat Clean and Jerk heavier weights. It’s obviously not a snatch, but it’s still pretty darn good and let’s you do some heavier work. I’d suggest 135/95, 185/135, 225/155, 255/175

2) Snatch lighter weights. Rx what you can, then scale the 3rd sets of weights to 85% of your 1RM. If your 85% looks eerily similar to the 2nd set of weights, prolly switch to C&J instead of snatching.

3) Stick to skill. Do the snatch at one weight throughout the workout that feels heavy enough to matter but doable. It’s not quite the same workout, but it’ll be fun and you’ll get to accumulate a lot of snatches.

Accessory
Metcon (Calories)
ACC Strength:
Chin Up // Rotation GHD Sit Up
4 x 8-10 // 4 x 20 alt

Widegrip Pull Up // Hi-Lo Woodchop
4 x 10-12 // 4 x 12-15 per side

Towel Row // Barbell Bicep Curl
3 x (x3 drop sets) // 4 x 8-12 w/ cheat reps

Banded Reverse Flye // DB Bicep Curl
4 x Burnout // 4 x Burnout w/ 1/2 holds on inactive side