9.9.22
Metcon
2 min Assault Bike, Row or 400m Run
90 secs/side Overhead Banded Distraction
1 min Prone WTY
1 min/side DB Half Get Ups
1 min Overhead Barbell Reverse Lunges
1 min/side Hang DB Snatches
1 min Hang Muscle Snatches
90 secs/side Overhead Banded Distraction
1 min Prone WTY
1 min/side DB Half Get Ups
1 min Overhead Barbell Reverse Lunges
1 min/side Hang DB Snatches
1 min Hang Muscle Snatches
Metcon
In 5 mins complete 3 sets of:
3 Hang Squat Snatches + 3 Snatch Balances
3 Hang Squat Snatches + 3 Snatch Balances
Complete the 1st set with an empty barbell, then add weight as comfortble for the final 2 sets.
Snatch (Weight)
Every 45 secs x 12 mins (15 rds):
1-5: 1 Squat Snatch at 75% of your 1RM
6-10: 1 Squat Snatch at 80%
11-15: 1 Squat Snatch at 80-85% (pick one weight for all 5 sets)
1-5: 1 Squat Snatch at 75% of your 1RM
6-10: 1 Squat Snatch at 80%
11-15: 1 Squat Snatch at 80-85% (pick one weight for all 5 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 mins of:
5 Power Snatches (115/80)
6/side Overhead Barbell Lunges
50 DUs / 100 Singles
5 Power Snatches (115/80)
6/side Overhead Barbell Lunges
50 DUs / 100 Singles
Metcon
IN CLASS MOBILITY
In any time remaining complete:
2 mins/side Hip Mobility
2 mins/side Shoulder Opener
In any time remaining complete:
2 mins/side Hip Mobility
2 mins/side Shoulder Opener
Metcon
Optional Extra Work
Every 3 mins x 18 mins:
20 sec Assault Bike Sprint
(Use a pace that you can maintain throughout the 6 sets)
