A) WHITEBOARD BRIEF (0:00 – 3:00)
– Metcon: Today the goal is to come up with a strategy that allows for a consistent 75-80% pace. Keep
in mind this is a longer workout so not going out too hard is important. The snatches today are intended
to be light.
– Metcon: Today the goal is to come up with a strategy that allows for a consistent 75-80% pace. Keep
in mind this is a longer workout so not going out too hard is important. The snatches today are intended
to be light.
B) WARM UP (3:00 – 15:00)
5 Minutes of Dynamic Movement consisting of skips, jumps, bounds, carioca, jumping jack shuffle
Then,
Grab barbells
Coach Led Hang Power Snatch work x 7 Minutes
– Hang Muscle Snatch
– OHS
– Hang Power Snatch
Then,
Spend 5 Minutes Reviewing Pull-up Scaling/Set-up
C) METCON (20:00 – 55:00)
3 Rounds for time w. partner:
Row 1k
50 Hang Power Snatch (75, 55)
30 Pull-ups
Rx+:(95, 65) (C2B Pull-ups)
L3: (65, 35)
L2: (55, 25) (Band Assisted Pull-ups)
L1: (Empty Bar training bar or PVC) (Ring Rows)
30 Minute Cap