Public Whiteboard

Auto Scroll Page

Components

Snatch High - pull + ...

Snatch Seg. Pull

Back Squat

Metcon

Monday

Snatch High - pull + Snatch (3 @ 70%, 3@ 75%, 3 @ 80%, x 3 @ 70%)

1 pull 2 snatch =3

Snatch Seg. Pull (3@ 95%, 3 @ 100% 3 @ 105% x2)

2 pulls with 3 sec pause just off the floor = 1 reg snatch pull =3

Back Squat (3 @ 75%, 3 @ 80% x 2 # @ 75%)

Back Squat

2 pause 1 bsq =3

Metcon (2 Rounds for reps)

2 Sets
6:00 AMRAP, 3:00 Rest
32 Double Unders
8 Dumbbell Thrusters 50/35
4 Devils Press 50/35
Goal: 3+ Rounds/Set

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