Warm-up
With a partner Complete:
30 Partner Wallballs
15 Chest Passes w. medball
10 Burpees (5 each)
30 Partner Wallballs
15 Chest Passes
10 Burpees (5 each)
30 Partner Wallballs
15 Chest Passes w. medball
10 Burpees (5 each)
30 Partner Wallballs
15 Chest Passes
10 Burpees (5 each)
Prep
Snatch Drills w. a empty BB
– OHS x 5
– Hang Muscle Snatch x 3
– OHS x 5
– Hang Power Snatch x 3
– Snatch Grip Push-Press x3
– OHS x 5
– Hang Muscle Snatch x 3
– OHS x 5
– Hang Power Snatch x 3
– Snatch Grip Push-Press x3
Strength
Hang Power Snatch (5 x 4. Rest 90s., as a group)
– Add weight each set, but focus on your ability to cycle the barbell through ROM.
– Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.
– Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.
Training Intent:
Work on positions and using with Hang Power Snatch. Keep loads less than 60%. Most of your athletes may need to work using their hips more with the hang snatch so today is opportunity to keep loads lighter and reinforce positioning. This will also serve is a warm-up for getting the bar overhead for the OHS in the metcon.
WOD
“Tunnel Vision”
4 Rounds
21 Wallballs (20,14)
15 Lateral Burpees over the Bar
9 OHS (135,95)
Rx: (115,75)
L2: (95,65) (14,10)
L1: (75,55) (10,8)
20:00 Cap
21 Wallballs (20,14)
15 Lateral Burpees over the Bar
9 OHS (135,95)
Rx: (115,75)
L2: (95,65) (14,10)
L1: (75,55) (10,8)
20:00 Cap
Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.
Training Intent:
Athletes should look to keep each round within same split. OHS should be moderate to moderate light weight and be done UB for most of the workout. There is quite of bit of interference with this workout with the shoulders and legs so managing fatigue and pacing is critical. Your athletes will most likely be sore for a few days after this one. Most times will be under 18:00. Advanced Athletes should shoot for sub 14:00.
$ Out
1a) Double DB Bent-over Rows: 3 x 10-12. Rest 60s
1b) Weighted Plank: 3 x 30s. Rest 60s.
1b) Weighted Plank: 3 x 30s. Rest 60s.