Metcon:
5 Sets:
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-
Time cap each set is 1:30
Scaled:
5 Sets:
30 Double Unders
3 Ring Muscle Ups
-rest 1 minute b/t sets-
Tall Snatch
2 Sets
5 Tall Snatch @6/10 RPE
2 Sets
3 Tall Snatch @7/10 RPE
*Rest as needed between sets.
Snatch Balance
Take 10 minutes to establish a heavy Snatch Balance.
-Then-
2 Sets
3 Snatch Balance @80-85% of established heavy single.
Snatch Lift Off + Pause Snatch
1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE
*Pause in the bottom of snatch for 3 seconds.
**Rest as needed between sets.
Back Squat
10 Sets (New set every minute.)3 Back Squat*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!
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