2. April 2022
Apr
02
Saturday, April 2nd 2022
Warm-up
A. General
2 sets
– 60sec Row/Bike/Ski
– 7/7 Single leg RDL with empty bar
– 10 btn snatch thrusters
2 sets
– 60sec Row/Bike/Ski
– 7/7 Single leg RDL with empty bar
– 10 btn snatch thrusters
B. Mobility
– PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
– 10 Banded OH squats
– 10 Scap pulls
– 10 Beat swings
Then,
3 sets
– Snatch high pull + Snatch @Ascending
Metcon
Metcon (Time)
5 rounds for time
– 5 Power snatch 60 / 42.5 kg
– 10 OH Squats 60 / 42.5 kg
– 20 TTB
– 5 Power snatch 60 / 42.5 kg
– 10 OH Squats 60 / 42.5 kg
– 20 TTB
Metcon (AMRAP – Rounds and Reps)
Team version (Team of 2)
Divide reps as you wish
Divide reps as you wish
AMRAP 25 mins
– 6 Power Snatch 60 / 42.5 kg
– 12 OH Squats 60 / 42.5 kg
– 20 TTB
– 20/16 Cal Bike/Row/Ski
Extra Accessory
Metcon
3 sets
– 10 Psoas march release**
– 20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
– 10 Psoas march release**
– 20 Hip extension on GHD @bodyweight*
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps
