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Monday, September 6th

Warm-up
Warm-up
A. General
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded Y pulls

B. Mobility
T-spine extension on wall or floor
5 x 10 sec stretch + 5 sec relax

C. Specific
10 Prone W-Y

3 hang power snatch
3 Low hang power snatch (below knee)
3 snatch balance
3 Tempo snatch

Weightlifting
Snatch (6 x 1 )
6 x 1 (3 position) Snatch @RPE 7
Rest 1 min

1 rep = 1 snatch from floor, 1 snatch from low hang & 1 snatch from hang (above knees)

Floor
Low hang
Hang

Score: Weight used across each set
TC: 15mins

Scaling options

Beginner
6 x 3 Hang snatch

Intermediate
As written

COMP
EMOM 10
40 Double unders
3 positions Snatch @RPE 7

Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 15

30/25 Cal Row
30/20 Ring Dips

Score: Rounds + reps

Scaling options

Beginner
Amrap 15
20 Cal Row
20 Hand elevated push-ups

Intermediate
Amrap 15
30/25 Cal Row
20/15 Ring Dips or 30/20 feet supported dips

COMP
As written

Extra Accessory
Snatch Pull (5 x 3)
Snatch High Pull
5 x 3 @RPE 8