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Components

Snatch

Metcon

Settings

Workout

Wednesday, December 29th 2021

A. General
3 sets
30 seconds Row @Low intensity
5 Muscle snatch (no hook grip, no contact)
5 Banded OHS

B. Specific: Positions
5 Snatch first pull
5 Tempo power Snatch
5 Tempo Squat Snatch

C. Drills: Bar Path
3 sets @Ascending
Snatch High pull + Low hang snatch
2 + 1

Weightlifting

A: Snatch

Snatch

E2MOM x 6
Set 1-2-3 → 1 rep @ 82%
Set 4 → 1 rep @ 85%
Set 5-6 → 1 rep @ 80%

Score: Heaviest set
TC: 20mins

Scaling options
Beginner
Snatch
6 x 1-1-1 @ technical

Intermediate & COMP
As written

Metcon

B: Metcon (AMRAP - Rounds and Reps)

2 rounds of

AMRAP 4minutes
7 Thrusters
11 TTB

Rest 2 mins between rounds

Round 1 @115/75lbs
Round 2 @95/65lbs

Kg:
Round 1 @50/40
Round 2 @40/30
Score: Time
TC: 10mins

Scaling options
Beginner
5 Thrusters @ 45/35 lbs
9 Knees to Chest
* Same load for both sets

Intermediate
7 Thrusters
11 Toes to eye level
Round 1 @105/65
Round 2 @85/45

COMP
As written

Extra Accessory

Metcon (No Measure)

3 sets
20 Alternating Trap-3 raise
3/3 Turkish Get-ups @mod-heavy

Goal: Shoulder stability