Public Whiteboard

Components

Snatch

Metcon

Settings

Workout

Monday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6x3)

Snatch

Snatch
6×3 @ 75-80%

E2M

Reset each rep

The percentages are there to keep you moving as technically sound as possible. The lighter weights also leave room to improve and make changes while still feeling some tension. There is no reason to miss a lift here.

Metcon

Metcon (AMRAP - Reps)

AMRAP 10 Minutes
12 Pistols
10 Push Press 135/95
8 TTB
Very straight forward triplet with no tricks, bells, or whistles. Try to ensure you can do each movement unbroken to avoid extra rest. The transitions should be enough.

Scale Accordingly

Extra Credit

Metcon (Time)

60 Strict Ring Dips
If quality strict ring dips aren’t really in the cards, go with a deficit or standard push up to develop the strict pressing strength we’re looking for.

Whiteboard:

Monday, July 29, 2019

Male Clients