22 Jun, 2021
6.22.21
Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then for the remaining time complete 2-3 sets of:
8 Prone WTY Stretches
8/side OH Barbell Dead Bugs
8 Snatch Grip Romanian Deadlifts
8 Behind the Neck Snatch Grip Strict Press
8 Empty barbell OH Squats
50 DUs / 100 Singles
90 secs/side Couch Stretch
Then for the remaining time complete 2-3 sets of:
8 Prone WTY Stretches
8/side OH Barbell Dead Bugs
8 Snatch Grip Romanian Deadlifts
8 Behind the Neck Snatch Grip Strict Press
8 Empty barbell OH Squats
Metcon
EMOM x 5 mins:
2 Power Snatches (3 secs to knees) + 2 Squat Snatches (3 secs to knees)
2 Power Snatches (3 secs to knees) + 2 Squat Snatches (3 secs to knees)
Use this as a technical warm up
Power Snatch + Snatch (EMOM x 12 mins: 1 + 1)
Perform Power Snatch followed by Snatch
1-4: at 75-80% of your 1RM Power Snatch
5-8: at 80-85% of your 1RM Power Snatch
9-12: at 85-90% of your 1RM Power Snatch
5-8: at 80-85% of your 1RM Power Snatch
9-12: at 85-90% of your 1RM Power Snatch
Back Squat (In 12 mins complete 4 sets of 5 reps)
1 x 5 at 65% of 1RM
1 x 5 at 75% of 1RM
2 x 5 at 80-85% of 1RM
1 x 5 at 75% of 1RM
2 x 5 at 80-85% of 1RM
Go directly from Snatch into Back Squats. Rest up to 2 mins between each set.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins of:
15 Air Squats
10 Push Ups
30 DUs / 30 Singles
15 Air Squats
10 Push Ups
30 DUs / 30 Singles
The goal is to pick a pace so that you do not stop during the whole 10 mins! At the most take 5-7 secs rest between rounds!
Metcon
Optional Extra Work
Complete 5 sets of:
3 Legless Rope Climbs / 4 Strict Pull Ups
5-8 Strict HSPUs (45/35lbs plates) / or regular Strict HSPUs with no deficit
15/10 Cal Ski Erg or 15/10 Cal Row
Rest 2 mins
Complete 1 set of the following:
6 min Row at 5km pace
Rest 3 mins
4 min Row at 2km pace + 5 secs
Rest 2 mins
2 min Row at best pace possible
Rest 2 mins
Complete 3 sets of:
30 sec Stir the Pot on Swissball
15 Pikes on Rower
30 Reverse Crunches
(rest as needed between each set)
