03 Mar, 2020
3.3.20
Metcon
Complete 2 sets of:
10/side Thoracic Rotation on wall
10 PVC Pass Throughs in prone position
Then complete 2 sets of:
8 Behind the neck Snatch Grip Strict Press
8 Muscle Snatches
5/side Single Arm OH KB Squats (super slow descent)
10/side Thoracic Rotation on wall
10 PVC Pass Throughs in prone position
Then complete 2 sets of:
8 Behind the neck Snatch Grip Strict Press
8 Muscle Snatches
5/side Single Arm OH KB Squats (super slow descent)
Snatch Pull (EMOM x 5 mins: 2-3)
Rest 5 Mins
Snatch (Every 30 secs for 10 mins: 1 Squat Snatch )
First 5 mins at 80%
Last 5 mins at 85-87.5%
Last 5 mins at 85-87.5%
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
20 Power Snatches (135/95)
100 Wall Balls (20/14)
20 Power Clean & Jerks (135/95)
400m Run
100 DUs / 200 Singles
20 Power Snatches (135/95)
100 Wall Balls (20/14)
20 Power Clean & Jerks (135/95)
400m Run
Time Cap: 17 mins
No touch and go allowed here! Work on getting the same and perfect setup on each rep even when tired.
Rx+: Power Snatch and Power C&J – 155/105
Metcon
Optional Extra Work
Complete 5 sets of:
90 secs HS Walk practice
Rest 90 secs
(No Handstand? Work for 1 min on Shoulder Taps either on wall or off of box)
Complete 3-4 sets of:
6-8(-1)/side 1 Arm DB Strict Press
Rest 30 secs
8-10(-1) Barbell Bent Over Rows
Rest 90 secs
Weight should be 80%-90%-100%-105%-110%