A) Warm-up
X-Band Walks x 2:00
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then Grab a Barbell:
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
B) Mobility/Prep
– Spend 5:00 reviewing snatch technique and making sure athletes are ready to go for both EMOMs.
– Review Touch n Go Deadlifts for the Metcon. These should be relatively challenging but capable of being done UB.
C) Strength
1) EMOM 6: 2 Squat Snatches @70%.
– Reset on each rep.
– Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.
2) EMOM 6: 4 Speed Front Squats @60%
– If able to use bands use 50%
D) Conditioning
4 Rounds, Rest 2:00
9 Deadlifts (225, 155)
12 T2B
15 Box Jump Overs (24, 20)
Rx+:(6 Strict HSPU per rd) (275, 185)
L3: (185, 125)
L2: (155, 105) (Knee Lifts) (20, 15)
L1: (135, 95) (Knee Lifts) (20, 15 Alt. Step-ups)
*Score = fastest split
E) Extra Credit
Accumulate:
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns
Shouldn’t the score be slowest split or just for time? What incentive is there to hang on until the end?