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Daily Workout WOD, September 27, 2022

9.27.22

Metcon
1 min Inchworms
1 min Jumping Jacks
1 min Single Under Jump Rope
1 min WTY on floor
1 min Banded Pull Apart
1 min Hang DB Snatch
1 min Hang Muscle Snatch with empty barbell
Metcon
4 mins of Technical Focus

The goal here is to get the right spot of contact with the bar to the hips while pulling as high as you can.
Complete 3 sets of:
3 Hang Snatch Pull from above the knee + 3 Hang Snatch Pull from below the knee + 3 Hang Squat Snatches
(build through the 3 sets as able)

3 Position Snatch (EMOM x 10 mins: 1 rep of 3 position Squat Snatch)
Hip, Hang, Floor

Athlete can choose what they want/need to work on. The 3 Position Squat Snatches are more difficult and require a higher level of skill and complexity.

Pull from the hang above the knees first, then below, then from the floor but no touch and go here!

If the anyone has trouble making contact at the hips, they can work on completing 5 Hang Squat Snatches EMOM.

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 23 mins:
500m Row
25ft HS Walk / 4 Wall Walks
15 Box Jump Overs (24/20)
20 DB Snatches (50/35 – 35/25)
30 GHD Sit Ups / 45 Med Ball Straight Leg Crunches
20 DB Snatches (50/35 – 35/25)
15 Box Jump Overs (24/20)
25ft HS Walk / 4 Wall Walks
500m Row
Rest 3 mins

This is completed with a partner but "Funnel Style". A starts twith the Row and continues down the movements as written. B starts when A has completed the Row.
Metcon
Optional Extra Work

For 30 mins at a moderate pace:
5 min Run
5 min Assault Bike

Complete 4 sets of:
8/side Alternating DB Strict Press with neutral grip
8/side Alternating DB Incline Bent Over Row
10-12 Barbell Curl T2120
Rest 2 mins

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips