04 Feb, 2020
2.4.20
Metcon
1 min/side Couch Stretch
10 PVC helicopters
10 PVC Pass Through Lunges
8 OHS + 5 OH Duck Walk forward, 5 backward
15 Back against wall DB Sots Presses
10 PVC helicopters
10 PVC Pass Through Lunges
8 OHS + 5 OH Duck Walk forward, 5 backward
15 Back against wall DB Sots Presses
Snatch Lift Off (pause 3 secs at knees) + Snatch Pull (Every 2 mins for 6 mins: 2 + 2)
Snatch (In 10 mins build to a heavy 2 rep Squat Snatch)
Don’t look to PR your 1 rep max today, try to get 2 good reps in the bank!
Suggested progression to warm up:
4 at 60%
3 at 65%
2 at 70%
2 at 75%
2 at 80%
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Double DB Hang Snatch (50/35)
6 Burpee Box Jump Overs (30/24)
200m Run
10 Double DB Hang Snatch (50/35)
6 Burpee Box Jump Overs (30/24)
200m Run
If the double DBs are too hard go with lighter weight. If OH mobility is not good (elbow not extended at the top) or cannot reach elbow to ears, go with a Russian KB Swing or traditional KB Swings focusing on full hip extension (knees straight, weight in heels at all time and KB fully overhead)
Metcon
Optional Extra Work
EMOM x 10 mins:
1. 3 Touch and Go Deadlifts at 75-80%
2. 5 Strict Deficit HSPUs – work up to a tough 5 rep for the day
Complete 3 sets of:
10-9-8 Touch and Go Power Cleans
Rest 20 secs
Max Reps Kipping Deficit HSPUs at 45/35lb plates)
Rest 3 mins
1. at 80%
2. at 100%
3. at 110%