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Monday, July 19th 2021

Warm-up
A. General
3 rounds
60sec Row
30sec Worlds greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

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

Weightlifting
Metcon (Weight)
Tempo Snatch high pull + Hang squat snatch
6 x 2 + 1 @acending

Score: Heaviest set
TC: 20mins

Scaling options
Beginner
Tempo Snatch high pull + Hang Power snatch + OHS
6 x 1 + 1 + 1 @Technical load

Intermediate
As written

COMP
For time
9-6-3
Snatch @185/125
Burpee box jump over

Metcon
Metcon (Time)
For time, partition the reps however you’d like:
100 Wall Balls 20/14lbs
20 Snatches 155/105lbs

KG:
10/6
70/50
Score: Time
TC: 10mins

Scaling options
Beginner
For time, partition the reps however you’d like:
5 rounds
20 Wall Balls @light
4 Snatches @moderate, but lighter than the previous snatches

Intermediate
For time, partition the reps however you’d like:
80-100 Wall Balls @20/14
20 Snatches @115/75lbs

COMP
2 rounds
10 Wall Balls @20/14
2 Snatch @135/125
Rest 1
2 rounds
10 Wall Balls @20/14
2 Snatch @185/125
Rest 1
2 rounds
10 Wall Balls @20/14
2 Snatch @225/155
Rest 1
2 rounds
10 Wall Balls @20/14
2 Snatch @245/165

Extra Accessory
Metcon
Poliquin step-ups
3 x 8/leg
Rest 60 seconds between sets

Quad strengthening/knee prehab
Points of performance:
– Foot on the plate 15° out
– Knees move forward and heel of the non-working foot touches the ground next to the toes of the working foot