Warm up
2 Sets
1:00 Ski OR Row (moderate)
50ft Single Arm Overhead Carry (each arm, light)
10 Kip to Swing
5 Kipping Pull Up
15 Abmat Sit Up
5. Workout Prep
1 set (at workout pace):
5 Chest to bar pull ups
5 Toes to bar
10ft Single Dumbbell Overhead Walking Lunge (at workout weight)
Scoring: Checkbox
Snatch Tech Work
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**
Scoring: Load
Front Squat + Back Squat
3 Front Squat + 5 Back Squat @ 6/10 RPE
3 Front Squat + 5 Back Squat @ 6.5/10 RPE
2 Front Squat + 3 Back Squat @ 7/10 RPE
2 Front Squat + 3 Back Squat @ 7.5/10 RPE
2 Front Squat + 3 Back Squat @ 8/10 RPE
Scoring: Load
Accessory
3 Sets
10 Seated Good Mornings
10 Sumo Stance Double Kettlebell Deadlift
10 Superman with 3 second hold at the top of each rep
:45 Hollow Hold + 25 Abmat Sit Up
Scoring: Checkbox
Metcon For Time: (15min cap) 50 Chest to bar pull ups 50 Toes to bar *every time you break complete 100ft Single Dumbbell Overhead Walking Lunge (50/35) **If you are breaking more than four times on chest to bar and/or toes to bar, scale down to (35/25) for lunges weight or 50ft with (50/35). Scaled: For Time: 35 Chest to bar pull ups 35 Toes to bar *every time you break complete 100ft Dumbbell Overhead Walking Lunge (35/20) Scoring: Time
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