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Components

Snatch

Metcon

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Workout

Tuesday - 10/05/21

3 ROUNDS
10 Moose Antlers/ Side
10 Hollow Rocks
10 Supermans

Into…

3 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Tall Muscle Cleans

Weightlifting

A: Snatch (20:00 Build to a Heavy Single)

Snatch

B: Snatch (5x1@50-60%*)

Snatch

*50-60% of Weight of Part A. Goal is high-quality, crisp rep each time.

GPP

A: Metcon (Weight)

SKILL PREP
10:00 EMOM
MIn 1 - 2 Up Downs + 2 Beat Swings + 2 Strict or Kipping Pull-ups
Min 2 - 3 Power Cleans

(Building from Moderate @around 70% to Moderate-Heavy by feel)

B: Metcon (AMRAP - Rounds and Reps)

12:00 Running Clock
20 Burpee CTB Pull-ups

Then in the remaining time...

2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Box Jumps (30/24)|(24/20)

into...

2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Box Jumps

into...

AMRAP in remaining time of...
3 Power Cleans (185/125)|(135/95)
7 Box Jumps

*3:00 Hard Cap on Burpee CTB

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

Whiteboard:

Tuesday, October 05, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

1 x 1 @ 110 lbs