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Monday, October 18th 2021

Warm-up
A. General
2 rounds
30sec Row/Bike/Ski @hard
6/6 Cossack Squats
10 Rotating T spine squats

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
3 Front squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible
*Pause in the bottom

Squat Snatch (5 x 1 + 2 @80-85%)
Squat Snatch + OH Squat
Score: weight across each set
TC: 15mins

Scaling options
Beginner
Power Snatch + OH Squat
5 x 2 + 3 @mod
*The goal is for the beginner to add practice via volume rather than load, as well as work on squatting to depth in the OHS.

Intermediate & COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 mins
6 Bar Facing Burpees
3 Power Snatch 135/95 lbs

Rest 4mins

Metcon (AMRAP – Rounds and Reps)
AMRAP 6 mins
6 Bar Facing Burpees
3 Power Snatch 185/125 lbs

KG: 60/40 + 80/55
Score:
1. Rounds + reps
2. Rounds + reps
TC: 16mins

Scaling options
Beginner:
Snatch weight @ Mod – Heavy

Intermediate
Snatch weight @95/65 – 135/95 lbs

COMP
Amrap 6 mins
6 Bar Facing Burpees
3 Power Snatch 185/125 lbs
Rest 4mins, then
For time:
Rounds and reps completed in previous amrap

Extra Accessory
Metcon
3 sets
30 seconds Tall kneeling D-ball hold (hugging)
60 seconds Mini band side walk

Core stability + glute strength endurance