29 Oct, 2021
10.29.21
Metcon
In 12 mins complete:
1 min Assault Bike or Row
Then complete 2 sets of:
8 Wall Slides
8 Prone Snow Angels
Then for 6 mins cycle through:
8/side Alternating DB Hang Snatch
8/side OH DB Reverse Lunges
8 Hip Snatch Pulls
1 min Assault Bike or Row
Then complete 2 sets of:
8 Wall Slides
8 Prone Snow Angels
Then for 6 mins cycle through:
8/side Alternating DB Hang Snatch
8/side OH DB Reverse Lunges
8 Hip Snatch Pulls
Metcon
In 5 mins complete 2-3 sets of:
5 Snatch Pulls + 5 Squat Snatches
5 Snatch Pulls + 5 Squat Snatches
The goal here is to be able to pass the bar through the knees and pull the bar to the sternum while keeping your elbows toward the ceiling and staying on your toes until the bar is going down.
Snatch (Weight)
EMOM x 12 mins:
Mins 1-4: 3 Squat Snatches at 75% of 1RM
Mins 5-8: 2 Squat Snatches at 80% of 1RM
Mins 9-12: 1 Squat Snatch at 85% of 1RM
Mins 1-4: 3 Squat Snatches at 75% of 1RM
Mins 5-8: 2 Squat Snatches at 80% of 1RM
Mins 9-12: 1 Squat Snatch at 85% of 1RM
Metcon (AMRAP – Reps)
AQAP complete:
21-15-9 Front Squats (115/80)
9-7-5 Bar MUs / C2B Pull Ups or Pull Ups
In the time remaining Max Cal Assault Bike or Row
21-15-9 Front Squats (115/80)
9-7-5 Bar MUs / C2B Pull Ups or Pull Ups
In the time remaining Max Cal Assault Bike or Row
Calories = 1 rep
Rest 3 Mins
Metcon (AMRAP – Reps)
AQAP complete:
9-15-21 Front Squats (115/80)
9-15-21 C2B Pull Ups / Pull Ups / Ring Rows
In the time remaining Max Burpees over Bar (lateral)
9-15-21 Front Squats (115/80)
9-15-21 C2B Pull Ups / Pull Ups / Ring Rows
In the time remaining Max Burpees over Bar (lateral)
Metcon
Optional Extra Work
Complete 2-3 sets of:
10 sec Hollow Hold + 10 sec Hollow Rock
10 V-Ups + 5/side Alternating Single Leg V-Ups
AMRAP x 10 mins:
1 Rope Climb / 2-3 Bar MUs / 6 C2B Pull Ups or Pull Ups / 10 Ring Rows
4 Strict Deficit HSPUs / Strict HSPUs / Kipping HSPUs / Pike HSPUs
25 DUs / 25 Singles
