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Monday, August 16th 2021

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

B.Specific @ 30-40%
3 Snatch Deadlifts
3 Tall box jumps
3 Snatch high pulls
5 Tall box jumps
3 muscle snatch
5 Tall box jumps
3 Snatch drops
5 Tall box jumps
3 Tempo snatch*
*Use a power snatch on the first rep and get lower each rep. Last one received a squat.

Weightlifting
Snatch (Weight)
Snatch

10 @40%
8 @50%
6 @60%
4 @70%
2 @80%
1 @85%
1 @85%+

Score: Weight of heaviest bar
TC: 20mins

Scaling options
Beginner
7 x 3 reps @technical load

Intermediate & COMP
As written

Metcon
Metcon (4 Rounds for reps)
Every 4 minutes for 16 minutes
15 Cal Row
12 TTB
10 Power snatch 75/55lbs

KG: 35/30
Score: Each round for time

Scaling options
Beginner
Every 4 minutes for 16 minutes
10-15 Cal Row
12 V-ups or Sit-ups
10 Power snatch @very light

Intermediate
Every 4 minutes for 16 minutes
15 Cal Row
6 TTB or 12 Toes to eye level
5-10 Power snatch @75/65lbs

COMP
Every 4 minutes for 16 minutes
20 Cal Row
20 GHD Sit-ups
20 DB OH Squats @1×50/35
Each round for time

Extra Accessory
Metcon (Weight)
Good mornings
3 x 15 @30% of 1RM back Squat
Rest 60-90 seconds between sets