21 Aug, 2021
BB 8.21.21
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality:
5/leg Hip Windshield Wipers
1 Swimmer Hover in squat
5/leg Hip Windshield Wipers
1 Swimmer Hover in squat
Behind The Neck Snatch Grip Push Press + Snatch Balance + Overhead Squat (Complete 5 sets of: 2 + 2 + 2 (building as able))
Perform the listed movements as a complex
If you have to step forward or backward that is a no lift
Snatch (Weight)
1 min to complete 6 Squat Snatches at 60% of your 1RM
Rest 1 min
1 min to complete 5 Squat Snatches at 70% of your 1RM
Rest 1 min
1 min to complete 4 Squat Snatches at 80% of your 1RM
Rest 1 min
1 min to complete 3 Squat Snatches at 85% of your 1RM
Rest 1 min
1 min to complete 2 Squat Snatches at 90% of your 1RM
Rest 1 min
Go for a heavy single!!!
Rest 1 min
1 min to complete 5 Squat Snatches at 70% of your 1RM
Rest 1 min
1 min to complete 4 Squat Snatches at 80% of your 1RM
Rest 1 min
1 min to complete 3 Squat Snatches at 85% of your 1RM
Rest 1 min
1 min to complete 2 Squat Snatches at 90% of your 1RM
Rest 1 min
Go for a heavy single!!!
Metcon
Complete 5 sets of:
3 Banded Snatch Grip Deadlifts
(use your heaviest Snatch weight from the previous piece)
3 Banded Snatch Grip Deadlifts
(use your heaviest Snatch weight from the previous piece)
Metcon
Complete 4 sets of:
8/arm Bottom Up KB Press
4 High Box Jumps
8/arm Bottom Up KB Press
4 High Box Jumps
Metcon
Complete 3 sets of:
30 secs Weighted Ring Plank / Normal Plank (pick a challenging weight)
12 Hip Width Stance Barbell Good Mornings
30 secs Weighted Ring Plank / Normal Plank (pick a challenging weight)
12 Hip Width Stance Barbell Good Mornings
