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Components

Snatch

Metcon

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Workout

Sunday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6x3/ 8x1)

Snatch

Pause Low Hang Position Squat Snatch
6×3
Then
Below Knee Hang Squat Snatch
8×1 @90% of your 1RM from W4
Your final week of positional work before we start the journey to peaking your snatch in Phase IV. Keep that in mind as you reach percentages that rival what you pull from the floor.

Metcon

Metcon (Time)

40 DB Thrusters 35/25s
40 DB Box Step Overs 35/25s to 24/20″
Rest 2:00
30 DB Thrusters
30 DB Box Step Overs
Rest 2:00
20 DB Thrusters
20 DB Box Step Overs
Re-test time. Most of you will probably remember the strategy you employed, and odds are the difference will simply be either resting a little less, or cutting out an unneeded break altogether. Stay tough and hold on as long as you can, or Sherby is comin for ya.

Extra Credit

Metcon (No Measure)

Back Rack Split Squats
4×15
(2 Full Sets Per Side)

Back Extension hold
5x :20
Torso Parallel with the ground. Extend torso further past the pad or have someone place weight on your back.

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, April 12, 2020

Male Clients

Jason
Hoy

AM WOD 9:00

8 x 1 @ 75 lbs

65,75

Female Clients