A. Context : Practice
Context : Practice
The difference between snatching heavy and
snatching in metcons (Light).Scoring: Not Scored
B. Dynamic Warm – up :
Dynamic Warm – up :
3 rounds of :
5 PVC Pass through,
5 PVC Overhead Squat,
5 MonkeyScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 3 sets of 5 with an Empty Barbell :
Good Mornings,
Back Squat,
Behind the neck presses Snatch width,
Snatch BalanceScoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Alternating Sets: Squat Snatch, One Arm Ring Row
7 sets of:
E1. 2 Squat SnatchesE2. 3 One Arm Ring Rows
F. 3 Rounds For Time of Power Snatches, Kipping Pull-Ups, and Running
3 Rounds for Time:
– 10 Power Snatches @ 115/45 lbs
– 12 Kipping Pull-Ups
– Run 200 meters
G. Cash – out :
Cash – out :
4 rounds of :
16 Suitcase Lunge Steps,
30s Plank,
20cal Row
OR
3 sets of :
15 DB Curls,
15 DB Bulgarian Split SquatsScoring: Not Scored