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Components

Metcon

3 Position Snatch

2021 Online Seminal W ...

Metcon

Settings

Workout

Wednesday

Primer

A: Metcon (Time)

Rx =
6 rounds of:
8 russian kettlebell swings (53/36)
10 box step-ups (24/20)

Rx+ =
russian kettlebell swings (70/53)

Weightlifting

B: 3 Position Snatch (10 minutes of practicing technique/building)

1. From the Floor
2. From the Knee
3. From the Hip

Bar path
Lifting with hips ( not arms)
Strong lockout (external rotated shoudlers)

C: 2021 Online Seminal Workout 4 (AMRAP - Reps)

Rx =
10 Minute AMRAP of:
10 Snatches (95/65)
1 Minute Rest
10 Snatches (115/75)
1 Minute Rest
10 Snatches (135/85)
1 Minute Rest
Max-rep Snatches in remaining time (155/105)

Rx+ =
10 Minute AMRAP of:
10 Snatches (135/85)
1 Minute Rest
10 Snatches (185/125)
1 Minute Rest
10 Snatches (225/145)
1 Minute Rest
Max-rep Snatches in remaining time (245/165)

Extra

C: Metcon (Time)

Rx =
4 rounds of:
10 toes to bar
25' handstand walk

Rx+ =
4 rounds of:
25 toes to bar
75' handstand walk

Beginner
5 rounds of:
10-15 leg raises
20-30 second handstand hold

Whiteboard:

Wednesday, May 18, 2022

Male Clients