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Metcon

Snatch Balance

Snatch Pull

Snatch

Settings

Workout

Monday

A. CONDITIONING

Metcon (Time)

FOR TIME*
10/8 Cal Bike
-Rest Equal Time-
12/10 Cal Bike
-Rest Equal Time-
15/12 Cal Bike
-Rest Equal Time-
20/15 Cal Bike
-Rest Equal Time-
15/12 Cal Bike
-Rest Equal Time-
12/10 Cal Bike
-Rest Equal Time-
10/8 Cal Bike

*Bike must reset to 0 every new set. No rollover cals.

(Score is Time)

GOAL: Oh no we didn't. Oh yes we did. Another crack at this one. Beat your previous time. Do not hold back. You know what it feels like...you have to get right between the ears. In a workout like this the only thing that will hold you back is how badly do you want to hurt.

B. 60:00 GPP

Warm-up

EMOM x 8 MINUTES
MIN 1 - :45 Row*
MIN 2 - 15 Jumping Jacks + 10 Tuck Ups
MIN 3 - :45 Lungester**
MIN 4 - 10 Scap Push-Ups + 10 Scap Pull-Ups

*1st Round EZ-Mod pace, 2nd Round Mod-Hard pace
**1 Lungster = Lunge + Lunge + Squat

Workout

Metcon (AMRAP - Reps)

EMOM x 21 MINUTES
MIN 1 - 18/15 Cal Row
MIN 2 - 12 Knees to Elbow
MIN 3 - :50 Max Crossbody Mountain Climbers

(Score is Lowest Reps of Mt. Climbers)

Cool Down

FOR RECOVERY
1:00 Doorway Stretch (L)
1:00 Doorway Stretch (R)
1:00 Bar Hang
2:00 Frog Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Snatch Balance (3x3)

*Moderate loading, heavier from previous weeks. Speed is still the priority.

(Score is Weight)

GOAL: Speed underneath the bar and getting comfortable in the pocket.

Snatch Pull (3x1)

@ 85% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Percentages keep coming up from previous week but still have to see a FULL extension on each rep.

Snatch (3x1)

Snatch

@ 85% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Each rep should be a very intentional single. Stick every rep.

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