29 Sep, 2020
9.29.20
Metcon
2 mins/side OH Banded Distraction
Then complete 3 sets of:
10/side Banded External Rotations + Wall Slides
10 Banded OHS (just a band around a post)
8 Hang Muscle Snatches
Then complete 3 sets of:
10/side Banded External Rotations + Wall Slides
10 Banded OHS (just a band around a post)
8 Hang Muscle Snatches
Power Snatch + Hang Squat Snatch (Every 90 sec for 12 mins (8 rds): 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down
Power Snatch + Hang Squat Snatch (EMOM x 4 mins: 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down
Cpmplete the EMOM at 85-90% of max weight for complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
15 Burpee Box Jumps (24/20)
400m Run
15 Burpee Box Jumps (24/20)
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
20 Power Snatches (75/55)
400m Run
20 Power Snatches (75/55)
Metcon
Optional Extra Work
Complete 3 sets of:
3-5 Rope Climbs / 6-12 Strict Rope Pulls
5-10 Ring MUs / 6-12 Bar or Ring Dips
18 KB Swings (70/53)
50-100ft HS Walk / 7 Wall Climbs
Rest 4 mins
Build to heavy complex for the day