Warm Up
With a partner Complete:
30 Partner Wallballs
15 Chest Passes w. medball
10 Burpees (5 each)
30 Partner Wallballs
15 Chest Passes
10 Burpees (5 each)
Prep
Snatch Drills w. a empty BB
– OHS x 5
– Hang Muscle Snatch x 3
– OHS x 5
– Hang Power Snatch x 3
– Hang Squat Snatch x 3
Beginners: Use a PVC
Strength
Hang Power Snatch: 5 x 4. Rest 90s.
– Add weight each set, but focus on your ability to cycle the barbell through ROM.
– Beginners: Snatch Grip RDLs: 5 x 5. Rest 90s.
Metcon
“Tunnel Vision”
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 Overhead Squats (135, 95)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55) (10, 8)
18:00 Cap
Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.
Extra Credit
1) Double DB Bent-over Rows: 3 x 10-12. Rest 30-60s
2) Weighted Plank: 3 x 30s. Rest 60s.
– Non-weighted for Beginners.