NOTES ABOUT TODAY’S TRAINING

– Strength: Week 2 and final week of Snatch work. The goal today is to hit a heavy single over the course of 12 sets.
– Metcon: On paper this one doesn’t look too bad, but in reality, this will feel like an Open workout so it should be treated as such – loading should be light.

STRENGTH

1) Snatch: Heavy 1 in 12 sets. Rest 90s.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Intermediate moderate set of 1
– Beginner – technique work for 10-12 sets
2) Metcon Warm-up:
3 Rounds of:
Power Snatch
Overhead Squat
20 Double Unders
Rest 60s.
*progress to metcon weight over the 3 rounds.

CONDITIONING

“Open Style”
AMRAP 7:
Power Snatch (95, 65)
Overhead Squats (95, 65)
30 Double Unders

L3: (75, 55)
L2: (65, 45) (Double Under Attempts)
L1: (5 KB Deadlifts + 5 Goblet Squats – 30 Single Unders)

Rx+ Metcon #2 (to complete after class if you so choose)
AMRAP 7:
21 Power Cleans (95, 65)
15 Front Squats (95, 65)
Bar Muscle-ups

EXTRA CREDIT

Banded Glute Bridge: 3 x 10. Rest 60s.
– squeeze glutes for a 1 count at top of each rep
Then,
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale