25 Mar, 2022
3.25.22
Metcon
1 min Assault Bike or Row
1 min/side Banded OH Stretch
1 min Banded Pull Apart
1 min/side OH Banded Squat (band to a post, one arm is OH with the band pulling the arm back)
1 min PVC OH Squat
1 min Barbell OH Squat
1 min Hip Muscle Snatch
1 min Hang + Below the knees + from the floor Muscle Snatch
1 min/side Banded OH Stretch
1 min Banded Pull Apart
1 min/side OH Banded Squat (band to a post, one arm is OH with the band pulling the arm back)
1 min PVC OH Squat
1 min Barbell OH Squat
1 min Hip Muscle Snatch
1 min Hang + Below the knees + from the floor Muscle Snatch
Metcon
Technical Focus: 3 Position Power Snatch
Complete 3 reps from each position
Pause at each position: start from the High Hang, then Below the Knees, then floor.
3 Position Power Snatch (EMOM x 8 mins: 1 rep)
The 3 positions are from the hang, from just below the knee and from the ground
Start your first set at about 70% and ramp up quickly to 80-85%. Maintain one weight for the final 4 mins.
Metcon (Time)
AQAP complete:
9-6-3
Power Snatch (80% of 1RM or 185/125 – 135/95 – 75/55)
Burpee Box Jump Overs (30/24 – 24/20)
9-6-3
Power Snatch (80% of 1RM or 185/125 – 135/95 – 75/55)
Burpee Box Jump Overs (30/24 – 24/20)
Time Cap: 7 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
120/80 Cal Row or 80/60 Cal Assault Bike
120 Wall Balls
120/80 Cal Row or 80/60 Cal Assault Bike
120 Wall Balls
Time Cap: 15 mins
Metcon
Optional Extra Work
Complete 4-5 sets of:
30 sec L-Sit on Bar
30 sec Hollow Hold
30 sec/side Side Plank
Rest 90 secs
