Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Back Squat

Metcon

Snatch Balance

Snatch

Settings

Workout

Saturday

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body.

(No Measure)

B. 60:00 GPP

Warm-up

1 ROUND
100m Jog
30’ Walking Knees to Chest
30’ Walking Quad Stretch
30’ Walking Lunge
30’ Walking Quad Stretch
30’ Toy Soldiers
200m Run

1 ROUND
10 Air Squats
10 Up Downs
10 Cossack Squats
5 Barbell Kang Squats
5 Burpees
5 Tempo Back Squats (31X1)

Strength

Back Squat (1x2)

Back Squat

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 2-Rep Back Squat*

*Start moderate and build to heavy.

(Score is Load)

Workout

Metcon (AMRAP - Reps)

3 SETS
ON A 5:00 RUNNING CLOCK...
20 Burpees
20 Sit-Ups
100m Run
Then in remaining time...
Max Wall Balls (30/20)|(20/14)

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5*)

SNATCH BALANCE
5-5-5*

*Keep loading light to moderate -- receive in squat position. Goal is speed and accuracy. Use this as a warm-up for 2RM Snatch.

(Score is Load)

-Rest as Needed-

Snatch (2RM)

Snatch

FOR LOAD
2RM Snatch*

*Reps do not need to be TNG. But athlete must get back to the bar without too much hesitation.

(Score is Load)

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