27 Nov, 2020
11.27.20
Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 mins:
4 Power Snatch (70% of 1RM)
25ft HS Walk / 30 sec Practice / 3 Wall Walks
4 Power Snatch (70% of 1RM)
25ft HS Walk / 30 sec Practice / 3 Wall Walks
Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 mins:
1 Legless Rope Climb
20 GHD Sit Ups / Feet on Bench Crunches
40 DUs / 60 Singles
1 Legless Rope Climb
20 GHD Sit Ups / Feet on Bench Crunches
40 DUs / 60 Singles
Metcon
Optional Extra Work
Complete 5 sets of:
250/200m Row at 1,000m time trial
250/200m Row recovery
200/150m Row Sprint
Rest 3 mins
The first 250m should be at your 1000m pace
Don’t cut your rest! If you feel it is too easy, go harder!
Don’t cut your rest! If you feel it is too easy, go harder!
1-2: Max Effort at 70% of 1RM
2-3: Rest / Transition
3-4: Max Effort at 75% of 1RM
4-5: Rest / Transition
5-7: Max Effort at 80% of 1RM
7-8 : Rest / Transition
8-10: Max Effort at 85% of 1RM
10-11: Rest / Transition
11-14: Max Effort at 90% of 1RM
This is a repeat from exactly one year ago. If you remember your numbers try to hit a bit higher than last time.
Beginners of if you are not comfortable with the Squat Snatch: use one weight all the way through. Work with a moderate weight that allows you to have great technique on every rep. Consistency is the key here!