Public Whiteboard

Components

Hang Snatch

Metcon

Settings

Workout

CF5/5/22

Preview

Treat today like a technique and skill day. Work on good quality movement on the barbell then break down your weak point on the gymnastics piece and challenge yourself on the jumps.

Hang Snatch (3-3-3-2-2-2-1-1-1-1)

Every 90sec
3s are 3 Power or 2 Power and 1 Squat
2s are 2 Power or 1 Power and 1 Squat
1s are 1 Power or 1 Squat

Metcon (2 Rounds for time)

In 8 Minutes complete
25 Box Jumps 30"
50 Toes to Bar

then repeat again

Try and perform Rd 1 as a hanging movement then if needed scale round 2

-Ab wheels
-Toes to Rig
-V ups or alternating Vs
-Situps

Challenge yourself on the jumps, even if just a few inches higher than you usually go

Cool Down

Shoulder Health
2-3 sets of 10 each arm
DB external rotations
DB Powell raises

Whiteboard:

Thursday, May 05, 2022

Male Clients