COMMUNITY @ 9AM
By Coach Jeff
Skill: Snatch
Metcon: “ SCRAMBLED LEGS”
In Pairs:
From the 0:00-10:00
Row 2k
Rest 1:00
From 11:00-21:00
200 WallBall @20/14
Rest 1:00
20 Squat Snatches @115/75*
Time Cap: 27 Minutes
*Snatch Weight should be roughly 60% of Snatch, for scaling purposes
*May scale Squat Snatch to Hang Squat Clean, if the Snatch is a limiting movement
WEIGHTLIFTING @ 10AM
By Coach Kev
PRE-LIFT:
Muscle Snatch
Snatch Balance
LIFT:
High Hang Snatch + OHS
1+2, build to heavy
ACCESSORY:
Snatch Grip Push Press
1 second pause at the top on each rep
5×3 building, starting at 70% of best above complex
PUMP @ 11AM
BENCH PRESS:
3 Tempo (21×1) + 3 Regular Speed
*Tempo reads as 2 seconds down, one second pause, fast up, on second pause
*Build to Heavy in 15 Minutes
ACCESSORY EMOM:
EMOM 10 of:
1: 10-15 DB Floor Press
2: 10-15 Banded Pull-ups
PUMP CASHOUT:
8 x
:20 of OH DB Tricep Ext
:10 Rest
:20 of DB Curls (hands on the end of same DB used for Ext)
:10 Rest
ABS:
Coaches Choice