A) Whiteboard Brief (0:00 – 3:00)
– Strength: Superset of close grip bench and chin ups. Close grip bench will be performed with the hands just inside of the shoulders to emphasize the triceps.
– Metcon: Today’s metcon is higher intensity (80-85%). The snatch weight should be light and you should be able to cycle through fairly large sets of snatches. 400 m run will be performed after each set so this workout will end with the run.
– Strength: Superset of close grip bench and chin ups. Close grip bench will be performed with the hands just inside of the shoulders to emphasize the triceps.
– Metcon: Today’s metcon is higher intensity (80-85%). The snatch weight should be light and you should be able to cycle through fairly large sets of snatches. 400 m run will be performed after each set so this workout will end with the run.
B) Warm Up (3:00 – 15:00)
200m Run
Then,
3 Rounds of BP Upper Complex:
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
*Rest as needed between movements/rounds.
Then,
3 Hang Muscle Snatch w. empty bar on coaches call
3 Hang Power Snatch w. empty bar on coaches call
3 Hang Power Snatch again on coaches call
*Rest 10-15s between sets
C) Strength (15:00 – 35:00)
1a) Close Grip Bench Press: 4 x 5. Rest 45s.
1b) Chin Ups: 4 x 6-8. Rest 45s.
D) Metcon (35:00 – 55:00)
For time:
9-15-21
Hang Power Snatch (95, 65)
T2B
*400 Meter run after each set
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (Empty Bar) (Abmat Sit-ups)
*16:00 Cap
*Alternate Option: 400m Row or 90s Bike in place of 400m Run
Recommended Stretches