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Components

Snatch

Metcon

Settings

Workout

Wednesday, November 17th 2021

A. General
60sec Row
5/5 World's greatest stretch
10 Rotating scorpions

B.Specific @30-40%
3 Snatch First pull
3 box jumps
3 Snatch high pulls
3 box jumps
3 muscle snatch
3 box jumps
3 Power Snatch + 3 Squat Snatch

Weightlifting

A1: Snatch (4x 3 + 3 @70%)

Snatch

Power Snatch + Squat Snatch
Every 2 mins x 4
3 + 3 @70%

A2: Snatch (4x 2+2 @75%)

Snatch

Power Snatch + Squat Snatch
Every 2 mins x 4
2+2 @75%

Score: Weight used across each set on each percentage (2 scores)
TC: 16mins

Scaling options
Beginner
Every 2 mins x 8
3 + 3 @Moderate

Intermediate & COMP
As written

Metcon

B: Metcon (3 Rounds for time)

Every 8 min x 3

Set 1:
3 rounds
200 m run
21 Thrusters 75/55lbs

Set 2:
2 rounds
200 m run
15 Thrusters 115/75lbs

Set 3:
1 round
200 m run
9 Thrusters 135/95 lbs

Score: Time of each set (3 scores)
TC: 24mins

Scaling options
Beginner
100 m run
Barbell @Light, Mod, Heavy

Intermediate
Barbell @65/45, 95/65, 115/75

COMP
As written

Extra Accessory

Metcon (No Measure)

Banded ATY's
5 x 5/5/5

Goal: Shoulder Health