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Components

Metcon

"Closing Time"

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Workout

SATURDAY 2.20.21

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1: Metcon (Weight)

Power Snatch
On the 2:00 x 5 Rounds:
5 Bar Muscle-Ups
5-4-3-2-1: Power Snatches

Stimulus
Percentages based on 1RM Snatch:
Set 1 - 5 Power Snatches (65%) of 1RM Snatch
Set 2 - 4 Power Snatches (70%) of 1RM Snatch
Set 3 - 3 Power Snatches (75%) of 1RM Snatch
Set 4 - 2 Power Snatches (80%) of 1RM Snatch
Set 5 - 1 Power Snatch (85%) of 1RM Snatch

- Bar Muscle-Ups: A set count we can complete by the :30s mark of each round.
- Reps do not need to be unbroken (both Bar MU and power snatches).
- 5 Scores: All loads. Leaderboard will show heaviest lift only.

Modifications
BAR MUSCLE-UPS
- Reduce Reps
- Jumping Bar Muscle-Ups
- Ring Muscle-Ups
- 10 Chest to Bar Pull-Ups
- 12 Pull-Ups

POWER SNATCH
- Power Clean
- 10-8-6-4-2 Alternating Dumbbell Power Snatches

MC: "Closing Time" (Distance)

On the 2:00 x 10 Rounds:
30 Double-Unders
5 Power Snatches
Max Meter Row in Time Remaining

Power Snatch - 115 / 85 lb
No rest between rounds. Score is total meters.

Stimulus
- Conditioning Category: Threshold
- Moderate power snatch barbell. One that we could cycle for 15+ reps unbroken when fresh.
- These (10) rounds flow right into each other without rest between (20:00 of continous effort).

Modifications
DOUBLE UNDERS
- 1.5x Single Unders
- Line Hops

POWER SNATCH
- Power Clean
- Double Dumbbell
- Alternating Single Dumbbell

MAX METER ROW
- Sub Any Other Machine
- Max Burpees

Want to see some of these movements in action? Check out our .