Public Whiteboard

Components

Metcon

Settings

Workout

08/30/2018

Warm-up

Mobility:
3 min. Row
3-5 min. banded shoulder floss
12x rotational
12x OH press
12x forward press
3-5 min. banded 4-way stretch
pec stretch
OH tricep
wrap around scap pull
OH lat pull
3 min. light DB snatch

General Warm-Up:
Row 500m
       +
3 rounds
15 jumping jacks
5 box jumps
3 inch worms
       +
3 rounds
9 hollow rocks
9 banded pull overs
9 hanging knee raises

Snatch Skill Prime:
5-8 min.
single-leg / single arm DB split snatch
3-5 per side

5-8 min. Hang pwr snatch complex (light)
Hang high pull +
Hang muscle snatch +
High hang power snatch +
Hang power snatch

Metcon

WOD Prep:
6-8 min.
Build to a heavy hang power snatch

4-5 min
Introduce / setup toes through rings
Just like TTB, but with rings
Can scale to a swinging knee raise

Metcon (Time)

For time:
6 rounds
7 hang power snatch 135/95
15 TTR

Accessory

Metcon (No Measure)

Strength:

Rest Day
OR
Catch up on Tuesday / Wednesday work (press / pull strength)

Metcon (No Measure)

Conditioning:

20 min.
20-30 cal air bike sprint
20 burpees
rest 2 minutes

Metcon (No Measure)

Functional Development:
3-6 min. x light row

4 rounds
15 hollow rocks
15 supermen

3 rounds
12-15 bird dogs - L
12-15 bird dogs - R

10 min. x stretch quads, hamstrings & shoulders

Whiteboard:

Thursday, August 30, 2018

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