Public Whiteboard

Components

Power Snatch

Metcon

Settings

Workout

Thursday

Warm-up

3 ROUNDS...
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch

Extended Warm-up

3-3-3: Power Snatch (3-3-3*)

Power Snatch

3-3-3
Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5... 3 reps @ (115/75)|(75/55)
Minutes 5-10...2 reps @ (135/95)|(95/65)
Minutes 10-15...1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

Whiteboard:

Thursday, December 26, 2019

Male Clients