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Power Snatch

Metcon

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Workout

“Swing, Swing”

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READY

1a.) 1 Round (0:00-12:00)
- 2:00 Ski or Bike
- 8E Shoulder CARs
- 8E Bird Dog w/:01 Pause at Extension
- 8E Inverted Toe Touch
- 20 Band Pull Aparts
- 20 Banded Good Morning

* In the remaining time, brief S.F.P (Foundation Prep) and allow athletes to grab barbells.

S.F.P.

2a.) (Foundation/Prep): (REST :30 between sets) (12:00-18:00)
- 3 X 1 Snatch Pull + 1 A/K Power Snatch
- 3 X 1 Snatch Pull + 1 B/K Power Snatch

* See workout notes below.

* Allow 6:00 for athletes to grab weight and prepare for S.F.P (Power Snatch).

Power Snatch (1 every :40 for 12 sets @ 75%)

2b.) (Power Snatch): Every :40 for 12 Sets (24:00-32:00)
- 1 Power Snatch w/75%

* See workout notes below.

* Allow 8:00 to brief E.S.D, demo any movements, and for athletes to prepare equipment for the workout.

E.S.D.

Metcon (Time)

3.) "Swing, Swing"
10 Rounds for Time: (40:00-55:00)
- 30 Double Unders
- 10 American KB Swings (70/53)

* Goal: <12:00, Time Cap: 15:00

* Level 3: RX
* Level 2: KB (53/35)
* Level 1: Single Unders, KB (35/26)

* See workout notes below.

* Allow 2:00 for athletes to catch a quick breath, grab water and move right into adaptation.

ADAPTATION

4.) (57:00-60:00)
Minute 1: :20E Thread the Needle
Minute 2: :45 Seal Pose
Minute 3: :45 Puppy Pose

WORKOUT NOTES

S.F.P. 2a.) Notes:
Complete all sets of "Snatch Pull + Above the Knee Power Snatch" before moving on to the next progression. Take :30 REST between sets.

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Power Snatch, please choose a weight that is moderate in difficulty but allows you to move with technical proficiency and speed. This portion of the day should allow you to put a hyper focus on hitting positions and putting effort into improving movement patterns.

E.S.D. Notes:
This is going to add up. Start off moving conservative between your movements, taking a number of breaths before moving back and forth. Relax the shoulder on your double unders. It may be wise to spend the first half of this workout breaking up your AKBS to save yourself on the back half of the rounds.

Whiteboard:

Friday, April 08, 2022

Male Clients