20 Jul, 2020
7.20.20
Metcon
2 mins/side OH Banded Stretch
Then complete 2 sets of:
8 Behind the neck Snatch Grip Strict Press
5/side Single Arm OH DB Lunges
5/side DB Squat Snatch
Then complete 2 sets of:
8 Behind the neck Snatch Grip Strict Press
5/side Single Arm OH DB Lunges
5/side DB Squat Snatch
Snatch Balance (EMOM x 5 mins: 1-3)
If you want to make it spicy go for a heavy single each minute. Otherwise go with a more moderate weight for 3 reps.
Snatch (Every 2 mins for 12 mins: 3 touch and go reps)
Work on keeping your hips high on the 2nd & 3rd reps of your touch and go. Use your Romanian Deadlift position and transfer it in this power position focusing on using that posterior chain with high velocity and precision in your movement (keep the bar close to you all the time, keep scapula & lats tight!)
Metcon (Time)
AQAP complete 5 rounds of:
20/15 Cal Assault Bike or Row
12 Alternating DB Snatches (50/35)
15 Push Ups
20/15 Cal Assault Bike or Row
12 Alternating DB Snatches (50/35)
15 Push Ups
Time Cap: 15 mins
The goal here is to get keep your DB Snatches unbroken and keep a steady pace throughout. Start at 85% of your capacity. Then pace down in sets 2-3. Pick your pace back up for round 4 Finish hard on round 5.
If Push Ups are a weakness, cut them into 2 or 3 sets from the start.
Metcon
Optional Extra Work
Complete 4 sets of:
3-4 Bar MUs + 4-6 C2B Pull Ups + 6-8 Pull Ups + 8-10 T2B
Rest 45 secs
400/300m Row
Rest 45 secs
25 GHD Sit Ups
Rest 45 secs
If you can’t perform the gymnastic movements unbroken, cut the reps by 2 on each exercise.