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Tuesday, August 3rd 2021

Warm-up
A. General
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 First Pull
5 box jumps
3 Snatch high pulls
5 box jumps
3 OHS
5 box jumps
3 Tempo Squat Snatch

Weightlifting
Snatch (10 x 2)
EMOM 10minutes
2 Squat snatch @65-75%

Score: Heaviest set

Scaling options
Beginner
EMOM 10
1 Snatch + 2 OH Squats @Moderate

Intermediate
As written

COMP
EMOM 10
6/4 Cal Ski
2 Snatch @65%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
50 DB Step-ups @1×50/35lbs, 24"/20"
150 Double-unders
30 TTB
50 DB Cleans @1×50/35lbs
150 Double-unders
30 TTB

KG:22.5/15
Score: Rounds + reps

Scaling options
Beginner
Amrap 16 minutes
50 DB Lunges @ light
150 Single-unders
30 Knee raises
50 DB Cleans @light
150 Single-unders
30 Knee raises

Intermediate
Amrap 16 minutes
50 DB Step-ups @35/25 lbs
75 Double-unders
15 TTB or 30 Toes to eye level
50 DB Cleans @35/25 lbs
75 Double unders
15 TTB or 30 Toes to eye level

COMP
As written*
*50 GHD for 30 TTB

Extra Accessory
Metcon
Pallof Press in split stance
3 x 5/side

Goal: Core stability

Hold every rep for 2 sec with arms extended