9.13.22
Metcon
For 8 mins cycle through:
50 Single Under Jump Rope
5/side DB Plank Row
5/side Half Kneeling DB Strict Press
5/side Hang DB Snatch
10 Banded Pull & Rotate Elbow at 90 degrees
50 Single Under Jump Rope
5/side DB Plank Row
5/side Half Kneeling DB Strict Press
5/side Hang DB Snatch
10 Banded Pull & Rotate Elbow at 90 degrees
Metcon
In 5 mins complete 5 sets of:
1 Snatch Pull + 1 Power Snatch (building as able)
1 Snatch Pull + 1 Power Snatch (building as able)
Pause for 2 secs at the knee during both movements. Focus on bringing the bar to your hips and your hips to the bar. Maintain a high vertical elbow on the Snatch Pull and do the same on the Power Snatch. Vertical pull before bending back to finish your pull.
Power Snatch (EMOM x 10 mins: 1 Power Snatch (building))
Start at 70% of your 1RM and build to a heavy 1 rep for the day!
Metcon (Time)
AQAP complete:
30 Power Snatches (135/95 – 115/80 – 75/55)
30 Power Snatches (135/95 – 115/80 – 75/55)
Time Cap: 5 mins
Metcon (4 Rounds for reps)
EMOM x 12 mins:
1. 50 sec Max Burpees
2. 50 secs Max DUs / Singles
3. 30 sec Hollow Hold
1. 50 sec Max Burpees
2. 50 secs Max DUs / Singles
3. 30 sec Hollow Hold
Count each Burpee and each DU/Single as a rep. Then the 30 sec Hollow Hld counts as 1 rep. Add the three together for a total for each round.
Metcon
Optional Extra Work
Complete:
2000m Assault Bike at moderate pace
Rest 2 mins
Then complete 6 sets of:
500m Assault Bike standing
1000m Assault Bike at a recovery pace
