20. Juli 2022
Jul
20
Wednesday, July 20th 2022
Warm-up
A. General
1 round
60sec Row/Bike/Ski
7/7 Single leg Snatch RDL with empty bar
10 Rotating Scorpions
10 Muscle squat snatch
1 round
60sec Row/Bike/Ski
7/7 Single leg Snatch RDL with empty bar
10 Rotating Scorpions
10 Muscle squat snatch
B. Mobility
Barbell Trap smash
1 x 30-40 secs/side (moving arm)
C. Specific
2 sets @30-50%
3 Tempo Snatch Pull
3 Tall power Snatch
3 OH Squat 1 1/4
3 Tempo Squat Snatch
Weightlifting
Hang Snatch (Hang Squat Snatch)
Metcon
Metcon (Time)
5 rounds for time
35 Wall balls 9/6 kg
75 Double unders
35 Wall balls 9/6 kg
75 Double unders
TC: 15 min
Score: Time
Score: Time
Extra Accessory
Metcon (Weight)
Weighted Hip extension on GHD
5 x 10 @RPE 8/10
Rest 60-90 seconds between sets
5 x 10 @RPE 8/10
Rest 60-90 seconds between sets
2 x 2 @70%
3 x 2 @80%
Rest 2 minutes between sets
TC: 18 min
Score: weight
Scaling Options
Beginner
6×2 @ moderate
*focus on pulling under the bar, depth isn’t the priority
Intermediate
As Written
Perform
Squat Snatch
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets