Public Whiteboard

Components

Snatch

Metcon

Settings

Workout

Monday, June 20th 2022

A. General
60sec Row
30sec World's greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations

B. Activation
3 sets
5 Banded OH Squats
5 Snatch sots press

C. Specific
3 Snatch First Pull
3 Snatch high pulls
3 OHS
3 Tempo Squat Snatch

Weightlifting

A: Snatch

Snatch

Squat Snatch + OH squat
EMOM 12minutes
Min 1: 2+1 @60%
Min 2: 2+1 @65%
Min 3: 1+1 @70%
Min 4: 1 @75% every 30 seconds

TC: 12 min
Score: Weight

Scaling Options
Beginner
2+1 @ same weight across

Intermediate & Perform
As Written

Metcon

B: Metcon (Time)

For time
2000 Bike, 1000 Row, or 800 run
100 Empty bar thrusters
2000 Bike, 1000 Row, or 800 run

KG: 20/15 KG
TC: 15 min
Score: Time

Scaling Options
Beginner
1000 Bike, 500 Row, or 400 run
60 Empty bar thrusters
1000 Bike, 500 Row, or 400 run

Intermediate
1500 Bike, 750 Row, or 600 run
80 Empty bar thrusters
1500 Bike, 750 Row, or 600 run

Perform
2000 Bike, 1000 Row, or 800 run
100' HS walk
2000 Bike, 1000 Row, or 800 run

Extra Accessory

Metcon (Weight)

3 sets
60 sec Weighted Wall sit

Whiteboard:

Monday, June 20, 2022

Male Clients