Public Whiteboard

Components

Power Snatch

Metcon

Settings

Workout

5/25/22

Preview

Monday: Core Work + Metcon
Tuesday: Murph Prep Hero WOD Coffey
Wednesday: Snatch + Metcon
Thursday: Deadlift + Metcon
Friday: Clean + Metcon

Power Snatch (3-3-3-2-2-2-1-1-1-1)

Every 90 Seconds building
3s are 1 High Hang/1 Low Hang/1 Floor
2s are 1 Low Hang/ 1 Floor
1s are From Floor

Metcon (AMRAP - Reps)

12min AMRAP
100 Double Unders
50 Sit-ups
25 Power Snatch 75/55 50%
   (175reps)
80 Double Unders
40 Sit-ups
20 Power Snatch 95/65 60%
   (315reps)
60 Double Unders
30 Sit-ups
15 Power Snatch 115-85 70%
   (420reps)
40 Double Unders
20 Sit-ups
10 Power Snatch 135/95 80%
   (490reps)
20 Double Unders
10 Sit-ups
Max Power Snatch 165/110 90%

Dont scale weights to finish this is supposed to keep you working for the full time

Whiteboard:

Wednesday, May 25, 2022

Male Clients