9.2.2022
Warm-up
[3-10:00]
3:00 bike
10 PVC pass throughs
10 PVC OHS
30s/30s ext. shoulder rotation PNF
Specific Prep
[10-15:00]
With empty bar or PVC pipe
5 reps each from this Snatch warm up progression
tall high pulls
tall muscle snatch
BTN press
OHS
5 sotts press in snatch grip
5 drop snatch
+
build to workout weight in 1-2 quick sets
Weightlifting
[15-35:00]
Hang Power Snatch (1 Rep every 45s x 25 reps )
Weight should be on lighter side for you today, a bit heavier than last week
times for each rep are below:
:00, :45, 1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45, 7:30, 8:15, 9:00, 9:45, 10:30, 11:15, 12:00, 12:45, 13:30, 14:15, 15:00, 15:45, 16:30, 17:15, 18:00
Metcon
[40-52:00]
Metcon (AMRAP - Reps)
12:00 @ 85%
15-12-9-6-3
Toes to Bar
Thrusters (95/65#)
w/ remaining time Bike for calories
OPEN(RX+): same as FIT
CC: Pacer/SUSTAIN
Metcon (AMRAP - Reps)
12:00 @ 85%
15-12-9-6-3
Hanging Straight Leg Raises -or- Knees to Elbows
Thrusters (45/33#)
w/ remining time Bike for calories
