Menu
0 Comments

Monday, September 20th 2021

Warm-up
A. General
2min Row or Bike @increasing intensity

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
3 sets @snatch grip + Ascending
5 Good mornings
5 btn press
5 btn thrusters
5 OHS

Weightlifting
Metcon (3 Rounds for reps)
EMOM 3minutes
3 reps @ascending
Rest 2mins

EMOM 3minutes
2 reps @ascending
Rest 2mins

EMOM 3minutes
1 rep @ascending

Score: Heaviest bar in each set
TC: 13mins

Scaling options
Beginner
Stick to 3 reps @moderate across all sets.
Work on positioning through full ROM

Intermediate
As written
COMP
Squat Snatch
EMOM 6
3 TNG reps @ascending
Rest 1 minute
Repeat restarting at the same opening weight

Metcon
Metcon (4 Rounds for reps)
Every 3 minutes for 12minutes
12 Cal Row
8 DB Step-up overs 2×50/35lbs, 24/20"
12 Burpee Box Jump over 24/20"

KG:22.5/15
Score: Time of each round
TC: 12mins

Scaling options
Beginner
Every 3 minutes for 12 minutes
8-12 Cal Row
8 alternated DB Step-up overs @light
8-12 Burpee Box Jump over @moderate

Intermediate
Every 3 minutes for 12 minutes
10-12 Cal Row
8 alternated DB Step-up overs @2×35/25lbs
10-12 Burpee Box Jump over @24/20"

COMP
Every 3 minutes for 12 minutes
12 Cal Ski
12 alternated DB Step-ups
12 Burpee Box Jump over

Extra Accessory
Metcon (Weight)
4 rounds for quality
10 Barbell Hip Thrusts
30 sec/side Side plank