6. Juni 2022
Jun
06
Monday, June 6th 2022
Warm-up
A. General
2-3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
2-3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Drills
2 sets
– 5 Vertical jumps from Hang position above the knees*
-5 Muscle snatch
-5 Power snatch balance
-5 Tall Power Snatch
C. Specific (Metcon)
– 8m Double foot runner hops x 3*
– 8m A skip x 3
– 8m Butt Kicks x 3
Weightlifting
Power Snatch (7 x 2 @ascending (not TNG))
Metcon
Metcon (Time)
21-15-9
Thrusters 45/30 kg
400m Run
Thrusters 45/30 kg
400m Run
Rest 4 mins
15-12-9
Thrusters 55/35 kg
200m Run
TC: 18 min
Score: Time
Score: Time
Extra Accessory
Metcon (Time)
10-8-6-4-2 Strict TTB
100′ Bear hug Carry between sets @ d-ball or sandbag @ heavy
100′ Bear hug Carry between sets @ d-ball or sandbag @ heavy
Score: Weight