6.4.2021
Warm-up
3:00 - 15:00
2 Rounds through
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side KB Ankle Stretch
-----
2 Rounds through (empty BB Snatch Grip)
3 Down and Finish
3 High Pulls
3 Muscle Snatch
3 OHS
3 Snatch Balance
Weightlifting
15:00 - 28:00
Power Snatch (10:00 EMOM: Power Snatch)
3 -3-3-2-2-2-2-2-1-1 Reps
#1: 3 reps @ 60%
#2: 3 reps @ 60%
#3: 3 reps @ 60%
#4: 2 reps @ 65%
#5: 2 reps @ 65%
#6: 2 reps @ 70%
#7: 2 reps @ 75%
#8: 2 reps @ 75%
#9: 1 rep @ 80%
#10: 1 rep @ 80%
Gymnastics
28:00 - 40:00
Bar Muscle-Up Progressions
*spend about 5-8min working on these while setting up workout
Box Bar Muscle-Up
Banded Bar Muscle-Up
Metcon
40:00 - 52:00
Fancy (Time)
For Time:
12-9-7
Chest to Bar
Toes to Bar
*20 Overhead Squats 95/65#
each round
Time Domain: 4:30-8:00
Time Cap: 12:00
Open: Bar Muscle Ups
*20 Overhead Squats 95/65#
each round
Fancy Build (Time)
For Time:
12-9-7
Pull-Ups
K2E
*20 Overhead Squats 45/35#
each round
Cool Down/Stretch
52:00 - 60:00
Scorpion Stretch x 1min/side
Prayer stretch x 2min
Up Dog x 1min
Couch Stretch x 1min/side
x 1-2 Sets
Accessory Work
Snatch Pull (4x3 @ 90% of Snatch)
Conditioning EXTRA
Metcon (6 Rounds for reps)
Every 3:30, 6 Sets
20sec for Max Cals
