7.2.2021
Warm-up
[3-21:00]
EQUIPMENT needed:
Barbell (and PVC possibly for warm up)
Set of weights to start Snatch build
2 Rounds through
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
:30sec/side KB Ankle Stretch
+
2 Rounds through (empty BB Snatch Grip)
3 Down and Finish
3 High Pulls
3 Muscle Snatch
3 OHS
3 Snatch Balance
+
Build to opening weight on Snatches
Weightlifting
[21-33:00]
Power Snatch (3-2-1-3-2-1; Every 2:00 x 6 Sets)
Set 1: 3/85%
Set 2: 2/90%
Set 3: 1/95%
Set 4: 3/85%
Set 5: 2/90%
Set 6: 1/95+%
Squat Snatch (3-2-1-3-2-1; Every 2:00 x 6 sets)
Set 1: 3/85%
Set 2: 2/90%
Set 3: 1/95%
Set 4: 3/85%
Set 5: 2/90%
Set 6: 1/95+%
Segmented Snatch DL + Hang Power Snatch (Seg. Snatch DL + 3 Hang Power Snatch; Every 2:00 x)
Build each set if form allows
Specific Prep
[33-41:00]
Go over rope climb options and gather plates for workout weights
Metcon
[41-51:00]
Symphony (Time)
For Time:
12 Power Snatch 95/65#
4 Rope Climbs 12’
8 Power Snatch 115/75#
3 Rope Climbs 12’
6 Power Snatch 135/95#
2 Rope Climbs 12’
4 Power Snatch 155/105
1 Rope Climb 12’
OPEN (RX+): Power Snatch (115/85 – 135/95# - 155/105# - 185/125#) / Rope Climbs 15’
NOTES:
• CC: Threshold/Push
• Time Domain: 6:00-9:00 / Time Cap: 10:00
• 3 weights today on power snatches, let’s make sure that that last barbell is still something you can complete singles and stay SOLID with mechanics (85% of 1RM or less here)
• Modify rope climbs from 12’ to "Pull to stand"
Symphony Build (Time)
For Time:
12 Power Snatch 75/55#
16 Ring Rows
8 Power Snatch 75/55#
12 Ring Rows
6 Power Snatch 75/55#
8 Ring Rows
4 Power Snatch 75/55#
4 Ring Rows
Cool Down/Stretch
[52:00 – 60:00]
2min Barbell Adductor Stretch
-during stretch move from one side to the other and create a little side bend and hold while accumulating time in stretch
1min Barbell Foam Roll Thoracic Extension
-Foam roller in thoracic with arms extended overhead holding barbell while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Barbell / Extra Strength
Accessory Work
Metcon (AMRAP - Reps)
10:00 EMOM: 8-12 Toe to Bar
Conditioning EXTRA
Metcon (Time)
3 Sets
1000m, Damper 1-2, 95+ RPM
600m, Damper 3-4, Hard Effort
R: 2:00
800m, Damper 1-2, 95+ RPM
400m, Damper 5-7, Hard Effort
R: 2:00
600m, Damper 1-2, 95+ RPM
200m, Damper 8+, Standing Hard Effort
R: 2:00
