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Monday, June 21st 2021

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

B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C.Specific @ working weight
3 Snatch Deadlifts
5 box jumps
3 Snatch high pulls
5 box jumps
3 muscle snatch
5 box jumps
3 power snatch

Weightlifting
Metcon (Weight)
Every 30sec x 3mins
6 TNG Power Snatch @115/75lbs
Rest 2mins and repeat

KG: 55/35
Score: Weight used across each set
TC: 8mins

Scaling options
Beginner
EMOM x 3mins
4-6 Power Snatch @light
*Not TNG

Intermediate
Every 30sec x 3mins
6 TNG Power Snatch @75/55lbs
Rest 2mins and repeat

COMP
2 sets
10 TNG Power Snatch @115/75
Rest 20 seconds
8 OH Squats @115/75
Rest 20 sec
6 TNG Squat Snatch @115/75
Rest 2-3 minutes

Metcon
Metcon (3 Rounds for reps)
Amrap 2minutes
DB Step-ups 24/20", 1×50/35lbs
Rest 1minute

Amrap 2minutes
HSPU
Rest 1minute

Amrap 2minutes
Wall walks

KG: 22/16
Score: 3 separate scores of reps completed on each movement
TC: 8mins

Scaling options
Beginner
Step-ups
Seated single DB press with both arms*
Inch worms
*One hand on each head of the DB, elbows tucked

Intermediate
DB step ups @24/20, 35/25×1
Feet elevated piked hspu
Pike ups on rower

COMP
Amrap 2
DB Step-ups @24/20, 50/35×1
Rest 1
Amrap 2
HSPU
Rest 1
Amrap 2
HS walk

Extra Accessory
Metcon
Tall kneeling Slam ball
3 x 18
Rest 20 seconds after rep 6 and 12
Rest 60 seconds between set