6.7.22
Metcon
1 min/side OH Banded Distraction
1 min/side Half Kneeling Thoracic Rotations on wall
1 min Down Ups
1 min Single Under Jump Rope
1 min/side Single Arm OH DB Reverse Lunges
1 min Alternating DB Hang Snatch
1 min 1 Snatch Grip Romanian Deadlift + 1 Hang Muscle Snatch + 1/leg OH Barbell Lunges
1 min/side Half Kneeling Thoracic Rotations on wall
1 min Down Ups
1 min Single Under Jump Rope
1 min/side Single Arm OH DB Reverse Lunges
1 min Alternating DB Hang Snatch
1 min 1 Snatch Grip Romanian Deadlift + 1 Hang Muscle Snatch + 1/leg OH Barbell Lunges
Metcon
5 min Technical Work: Hip Squat Snatch
Complete 3 sets of 8 reps:
One with no weight, one with weight and one a bit more challenging.
Complete 3 sets of 8 reps:
One with no weight, one with weight and one a bit more challenging.
Snatch (Weight)
Pa Yelle (Time)
AQAP complete 15 rounds of:
3 Deadlifts (315/205 – 225/155 – 135/95)
7 T2B / Hanging Knee Raises
10 Box Jumps with step down (24/20)
3 Deadlifts (315/205 – 225/155 – 135/95)
7 T2B / Hanging Knee Raises
10 Box Jumps with step down (24/20)
Time Cap: 20 mins
This is a grunt-work workout.
You will not be able to go really fast as the deadlifts are heavy. Use a weight that you can manage WITHOUT A BELT!
Metcon
Optional Extra Work
Complete 4 sets of:
10 Barbell Bent Over Rows (TX020)
Rest 30 secs
8/side Single Arm DB Strict Press Neutral Grip
Rest 2 mins
1-4: 3 Squat Snatches at 65-70% of your 1RM
5-8: 2 Squat Snatches at 70-75%
9-12: 1 Squat Snatch at 80-85%