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Wednesday, October 27th 2021

Warm-up
A. General
2 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating Scorpions

B. Specific
-5 snatch lift offs
-5 Snatch high pulls
-5 OHS
-5 tall Snatches
-5 tempo snatches

Weightlifting
Snatch (7 x 1 @85%+)
Rest 90 seconds between sets

Score: Max weight
TC: 15mins

Scaling options
Beginner
5 x 3 @Moderate
Rest 90 seconds between sets

Intermediate
As written

COMP
1 x 7 @ 70%
3 x 3 @ 80%
7 x 1 @85%+
Rest
10-20sec between reps
90sec between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8mins
5 Deadlifts 275/185lbs
12 Pistols

Rest 2mins, then

Metcon (Time)
3 rounds for time
5 Deadlifts 275/185lbs
12 Pistols

KG: 120/90
Score:
1. Rounds + reps
2. Time
TC: 18mins

Scaling options
Beginner
5 Deadlifts @Heavy
12 Air squats
Rest 2mins, then
3 rounds for time
5 Deadlifts @Heavy
12 Air squats

Intermediate
5 Deadlifts @225/155lbs
12 Box elevated pistols
Rest 2mins, then
3 rounds for time
5 Deadlifts @225/155lbs
12 Box elevated pistols

COMP
As written

Extra Accessory
Metcon
3 sets
60 sec Hip extension hold on GHD
5 Nordic ham curls
90 sec Rest