Public Whiteboard

Components

Hang Squat Snatch

"High Heels"

Metcon

Settings

WOD

MONDAY 6.10.19

WU:

500M Row
Foam Roll
Hip Halo

1: Hang Squat Snatch (Build to a heavy)

*10 min time cap
Building to a heavy for the day. Athletes can take this repetition from the high hang (pockets) or knee-level. This is purely to get a rough picture of where we are inside the movement, looking ahead towards our next cycle

MC: "High Heels" (AMRAP - Rounds and Reps)

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

1: Metcon (Weight)

On the Minute x 9:
1 Pausing Back Squat
1 Back Squat

Sets #1+2+3 - 60%
Sets #4+5+6 - 66%
Sets #7+8+9 - 72%

Purposefully placing our squats post-conditioning as we keep the loading on the lighter side. On the pausing squat, pause for a 2-count before standing. No pause on the second squat.

EC: Metcon (Time)

EXTRA CREDIT:
For Time, with a 5:00 Time Cap:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips

This is an aggressive time cap to control our time on the bar today. Click "Workout Prep Notes" for details and modifications. If we reach the cap, add a single :01 onto 5:00 for every repetition not completed.

Whiteboard:

Monday, June 10, 2019