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Components

Push Jerk

Metcon

Snatch Grip Deadlift

Heaving Snatch Balance

High-Hang Snatch

Settings

Workout

Monday

A. CONDITIONING

Metcon (No Measure)

E2MOM x 10 MINUTES
28/24 Cal Row

-Rest 5:00-

E2MOM x 18 MINUTES
12 Pull-Ups + 15/12 Cal Bike

(No Measure)

B. 60:00 GPP

Warm-up

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

C. STRENGTH / GYMNASTICS

Snatch Grip Deadlift (5x3)

5x3
Pausing Snatch DL*

*Use the same moderate load for each set. Pause in 3 places - below knee, above knee, and tall/pockets position.

Heaving Snatch Balance (20 Reps)

20 REPS
Heaving Snatch Balance**

**Take from rack. Drive fast to full squat. NO Pause in Deep Power Position this week. Use any load for any number of reps that you would like that gives the desired result...speed and accuracy. Perfect & fast mechanics and use this as a speed drill.

High-Hang Snatch (10-10-10)

10-10-10***
Tall Hang Squat Snatch

***Light weight only but can start light and build with small jumps. Should be light enough where grip is not a factor. Perfect & fast mechanics. Pause :01 in the hole for each successful rep.

(Score is Weight)

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