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Components

Power Snatch

Squat Snatch

Snatch Pull

Sotts Press

Metcon

Thursday - 06/17/21

3 Rounds
8 Barbell Glute Bridges
5 Snatch Grip RDL
5 Hang Muscle Snatch
5 Pressing Snatch Balance
6-8 Kipping Swings on Rings

***AKA Pause Power Snatch***

A: Power Snatch ( Paused - 4x4 @55% |0:03 pause @knee|)

Power Snatch

B: Squat Snatch (wave 3x(3@60%, 3@65%, 3@70%))

Squat Snatch

C: Snatch Pull (80%)

Snatch Pull

D: Sotts Press (4x4@Light to Moderate Weight)

*Option for Seated Sotts Press if mobility is a limiting factor. Usiing a 12-16" box as seat.

Metcon (10 Rounds for reps)

EMOM x 10
odd: 4/2 ring muscle-ups
even: 6 deficit handstand push-ups 6"/4"

Metcon (Time)

3-9-15-21-15-9-3
chest to bar pull-ups
kettlebell swings 70/55

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

Whiteboard:

Thursday, June 17, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

4 x 4 @ 65 lbs

Coinncy
Pascal

4:45 PM Armed Comp/OLY Cl...

4 x 4 @ 55 lbs