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Daily Workout WOD, May 20, 2022

5.20.22

Metcon
5 mins of preferred Cardio
1 min OH DB Straight Leg Crunches
1 min Alternating DB Snatch
1 min/side Single Arm OH DB Lunges
1 min Barbell OH Squat
1 min Muscle Snatch
1 min Empty Barbell Squat Snatch
Snatch Balance (EMOM x 5 mins: 3-5 reps (Light to Moderate weight))
Snatch (Weight)
EMOM x 5 mins:
2 Squat Snatches at 65-70% of your 1RM

Directly into:

EMOM x 5 mins:
2 Squat Snatches at 70-75% of your 1RM

Directly into:

In 3 mins complete for time & quality:
8 Squat Snatches at 80-85% of your 1RM

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 16 mins:
15/10 Cals Assault Bike
7 Power Snatches (135/95 – 95/65 – 75/55)
10 C2B Pull Ups / Pull Ups / 20 Ring Rows

One partner completes full round while other rests. Switch when completed.
Rounds should last a max of 2 mins.
Metcon
Optional Extra Work

3-2-1-3-2-1 Front Squats at 75-89-85-80-85-90%
Then 1 set of 4-6 at 85%

AQAP complete:
2000/1500m Ski Erg
2000/1500m Row
2000/1500m Assault Bike

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