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Components

Metcon

Snatch Balance

Snatch Pull

Snatch

Settings

Workout

Monday

A. CONDITIONING

Metcon (Time)

ON A 23:00 RUNNING CLOCK...
Run 3 Miles*

-Rest Remaining Time-

*If can not complete 3 miles in allotted time, run 23:00 for distance.

(Score is Time)

GOAL: Pretty straight forward...Run 3 miles or cover as much distance as you can in 23:00. Gold standard here would be 6:30 or sub mile repeats. A great place to start would be seeing if you can hold a 7:00-7:30 mile pace for all three miles. 8:00 miles won't cut it today for the time cap.

B. 60:00 GPP

Warm-up

EMOM x 8 MINUTES
Min 1 - :40 Bike (EZ)
Min 2 - :40 Lunges
Min 3 - :40 Jumping Jacks
Min 4 - :40 Mountain Climbers

Workout

Metcon (AMRAP - Reps)

3 SETS FOR REPS
1:00 - DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 - Up-Downs
1:00 - Air Squats
1:00 - DB Hang Muscle Cleans
1:00 - Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

DB KG: (15/9)|(9/6)

Cool Down

3 SETS FOR RECOVERY
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Snatch Balance (3x5*)

*Very light. Speed is the priority.

(Score is Weight)

Snatch Pull (3x1-1-1)

@ 75% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

Snatch (3x1-1-1)

Snatch

Snatch @ 75% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Speed development in the balance. Explosiveness and extension in the Pull. Put it all together in the Snatch at 75%. Take time between reps to ensure that you are hitting the lift with the requisite speed and explosiveness that we are looking for. 9 reps total. None of them have to be connected.

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