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Squat Snatch

"The Joker"

Metcon

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Workout

FRIDAY 1.21.22

PLEASE continue to reserve classes through the Wodify app and cancel classes you are unable to make.

WU:

For Quality:
3 Minute Foam Roll
2 Minute Easy Bike, Row, Ski, or Run
3 Rounds: 3 PVC Pausing Overhead Squats (5s In Bottom) + :30s Tuck Hold On Paralettes + 15 Banded Good Mornings
2 Minute Barbell Banded Lat Stretch (Each Arm)
1 Round Of Snatch Biased Barbell Warmup

Then…
1:00 Plank
1:00 Banded Pull Aparts
1:00 Banded Good Mornings

1: Squat Snatch (CUSTOM)

Squat Snatch

All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

INTENTION: Getting some technique work in and lots of touches on the squat snatch. Reps can be completed as touch and go reps or singles at each percentage. If you miss 3 snatches at any percentage, stop there.

PR'S: Make sure your PR's are up to date so that the percentages are correct.

SCORE: Enter weights for the squat snatches only.

MC: "The Joker" (Time)

1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

CONDITIONING CATEGORY: Grind. This is also a benchmark workout last completed on 5.24.19.

TOES TO BAR: No more than 3 sets on the later rounds.

DEADLIFTS: No more than 2 sets on any round.

FLOW: Each round, the toes to bar reps will increase by 1 while the deadlifts reps will decrease by 1.

SCORE: Total Time.
TOES TO BAR
- Toes To As High As Possible
- Knees To Chest
- V-Ups
- 2x AbMat Sit-Ups

DEADLIFTS
- Reduce Loading
- Sub Dumbbells

EC: Metcon (Time)

EXTRA CREDIT:
Handstand Push-Ups

For Time:
"X" Kipping Deficit Handstand Push-ups (4"/2")

INTENTION: Complete the same number you completed in last weeks row/handstand push-up piece on 1/11/22 (score linked). If you didn't do that piece, complete somewhere between 45-60 reps for time.

SCORE: Total time. Record your reps in your notes.

KIPPING DEFICIT HSPU
- Reduce/Remove Deficit
- Use 5" Riser (No Deficit)
- Use AbMat (No Deficit)
- Sub Strict HSPU
- Sub Push-Ups
- Sub Double Dumbbell Push Presses

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

Whiteboard:

Friday, January 21, 2022

Male Clients