Public Whiteboard

Components

Snatch

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6x3)

Snatch

Snatch
6×3 @ 72.5-77.5%

E2M

The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.

Metcon

Metcon (AMRAP - Reps)

AMRAP 6:00 x 2
120 Double Unders
35 Pull Ups
Max Wallballs 20/14lbs w/ remaining time
No Rest
You should be getting a good chunk of time to toss that heavy wallball, especially on round 1. Round 2 is going to get really nasty, so do your best to stay tough knowing you’re almost done. Do your best to stay relaxed with the jump rope and efficient with the pull ups to help make the wallballs less terrible.

Extra Credit

Metcon (Time)

3 Rounds
20 Strict HSPU
Rest 3:00
More volume work for those who need to work on their HSPU. If you know that the first set of 20 is going to take you more than 3-4 sets, consider using the ADM.

Whiteboard:

Monday, July 15, 2019

Male Clients