27. Juni 2022
Jun
27
Monday, June 27th 2022
Warm-up
A. General
60s Ski/Bike/Row/Run
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
60s Ski/Bike/Row/Run
10 Rotating Scorpions
10 Rotating 90/90 hip stretch
B. Activation
2 sets
7 Deep Squat Banded Y pulls*
7 Banded OH Squats
3 Jumping Good mornings
*
C. Specific
-5 Halting Snatch Deadlifts
-5 Muscle Snatch
-5 Power Snatch
-5 OHS
-5 Tempo Snatch (slow down the pull)
Weightlifting
Snatch (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
20/17 Cal row
15 Hang power cleans 55/35 KG
10 Bar Facing Burpees
20/17 Cal row
15 Hang power cleans 55/35 KG
10 Bar Facing Burpees
TC: 15 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling Options
Beginner
15/12 Cal row
15 Hang power cleans @Light
6 Burpee over bar
Intermediate
20/17 Cal row
15 Hang power cleans @35/25 kg
10 Bar facing burpees
Perform
As Written
Extra Accessory
Metcon
3 sets
12 Half kneeling landmine twists
15m Unstable OH walk (barbell + bands + KBs) @ 20/16 kg either side
12 Half kneeling landmine twists
15m Unstable OH walk (barbell + bands + KBs) @ 20/16 kg either side
The load should feel unstable but doable, not too heavy
Score: Weight
Scaling Options
Beginner
Every 2 min for 14 min
3 Snatch @ moderate
Intermediate & Perform
As Written