8.12.22
Warm-up
[3-10:00]
7:00 @ warm up pace
30s single unders
9 OH Reverse lunges
7 PVC pass throughs
5 PVC snatch balance
3 burpees
Specific Prep
[10-15:00]
Demo and then 3-5 practice reps of each movement in Today's snatch complex (with empty bar or PVC)
Hip Power Snatch/Hip Snatch
OHS
Hang Snatch
Weightlifting
[15-27:00]
Hip Power Snatch + Overhead Squat + Hip Power Snatch (1.1.1 x 8 sets; every 1:30)
Hip Snatch + Overhead Squat + Hip Snatch ( 1.1.1 x 8 sets; every 1:30)
Specific Prep
[30-38:00]
2 primer rounds - increase pace per round
1-3 Power Snatch
5-10 WBS
1-3 Power Snatch
5/3 cal row
rest 1:00
Metcon
[35-55:00]
Eddie Van Halen (AMRAP - Rounds and Reps)
AMRAP 15:00 @ SUSTAINABLE pace
5 Power Snatch (75/55)
15 Wall Ball Shots (20/14 10/9')
5 Power Snatch (75/55)
20/15 cal Row
OPEN(X+): PS (95/65) / WBS 10' target for both
CC: Pacer/SUSTAIN
Choose a weight for the PS/HPS that you could go unbroken Be smart on WBS and break early if you aren’t planning to stay unbroken all the way through
Row is really the recovery each round today
Eddie Van Halen (BUILD) (AMRAP - Rounds and Reps)
AMRAP 15:00 @ SUSTAINABLE pace
5 Hang Power Snatch (45/33)
15 Wall Ball Shots (14/10 10/9')
5 Hang Power Snatch (45/33)
15/12 cal Row
Cool Down/Stretch
[55-60:00]
Banded Shoulder distraction 1:00 per side
Calf Smash 30s per side
Childs Pose 2:00
EXTRA Competitor WOD
Metcon (3 Rounds for reps)
EMOM 12:00
1: 10/8 cals Ski
2: 10-15 push-ups to parallettes
3: 14-18 walking Dual DB Front rack Lunges (35/20)
