Monday Jul 25

Back Squat and Snatch

Warm Up

General

Row 2 mins

5M Samson stretch lunges

5M Banded Monster Walk

Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

Specific Snatch Drills (Metcon)

7 Snatch RDL

7 muscle Snatch

5 Tall power snatch

3 Tempo Power snatch

*3-5 wall balls between each drill 

Strength

Back Squat 

1 x 5 @80%

2 x 4 @85%

2 x 3 @87%

Rest 2-3 minutes between sets

Score: Weight

Scaling Options

5×4 @ Tempo Across 

Workout

5 rounds for time

10 Power Snatch 60/45 KG

15 Wallballs @ 20/14lbs

KG: 60/45,

Score: Time

Scaling Options

Fit

10 Power Snatch @ moderate

15 Wallballs @ 14/10lbs

SC

10 Power Snatch 40/30 KG

15 Wallballs @ 20/14lbs 

Accessory

Turkish Get up

Accumulate 15 reps/side @ heavy 

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

Leave a Comment

Your email address will not be published.