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Components

Snatch Balance

Dip Snatch

Metcon

Settings

Workout

Thursday - 10/07/21

2 ROUNDS
15/12 Cal Row
10 PVC Pass Through
10 PVC Overhead Squats
10 PVC OH Lunge

Into…

2 ROUNDS
15/12 Cal Row
10 Hang Muscle Snatches
10 Pause OHS*
0:30 OH Barbell Hold

*0:03 @bottom

Weightlifting

Snatch Balance (15:00 Build to a Heavy 3*)

Snatch Balance

*Starting from an empty bar, build to a Heavy to Max set of 3 reps. Heaviest possible with proper form.

GPP

A: Dip Snatch (7x3 EMOM*)

*Building to a Moderate weight. Aiming to work HEAVIER than your working weight for part B.

B: Metcon (AMRAP - Reps)

17:00 AMRAP*
1 Hang Squat Snatch (115/75)|(75/55)
2 Lateral Over Rower Burpee
3 Cal Row

*Hang Squat Snatch Reps Increase by 1, Burpees by 2, Cal Row by 3 each round. 1-2-3...2-4-6...3-6-9 and so on.

Accessories

Metcon (Weight)

10-12 Snatch RDL
-0:45 Rest-
8-10 KB or DB Cossack Squats each Leg*
-0:45 Rest-

*Compete all reps on one leg before switching

Metcon (No Measure)

FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band

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

Whiteboard:

Thursday, October 07, 2021

Male Clients

Female Clients

Marjorie
Saint Jean

Armed Comp*: 10:00 AM

1 x 3 @ 95 lbs