7.27.2021
Warm-up
[3:00-8:00]
2 Rounds for Quality
10 PVC Pipe Passovers
5 Behind the Neck Snatch Grip Strict Press (pvc)
5 Inchworm to Hollow
10 Alt Dead-Bugs
10 Alt Bird-Dogs
Specific Prep
[8:00-13:00]
2 Rounds (w/ empty bar)
6 Snatch Grip RDLs
6 Snatch Hang High Pulls
6 Hang Muscle Snatch
6 Low Hang Power Snatch
+
[13:00-16:00]
Build to Working Weight
Weightlifting
Power Snatch + Low Hang Power Snatch + Hang Power Snatch (1.1.1; Every 90s x 7 Sets)
*start at 67% of Power Snatch, increase by feel to a snappy heavy for the day
Low Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch (1.1.1; Every 90s x 7 sets)
Build by feel - Focus on good set up and GREAT hip extension
Metcon
[33:00-48:00]
True American (4 Rounds for reps)
Each Set for Time (TIME CAP 15:00)
Set 1: 30 Power Snatch 75/55#
R: 90s
Set 2: 20 Bar Facing Burpees
R: 90s
Set 3: 20 Power Snatch 95/65#
R: 90s
Set 4: 30 Bar Facing Burpees
OPEN/RX+: (95/65#) and (115/75#)
• CC: PUSH/THRESHOLD
• Timing Goals: Snatch sets should be around 1:30-1:45 for each
• Burpee Sets should be 1:00-1:30 for the 20 and 1:30-2:30 for the 30
• Time Cap: 15:00
• The focus today is on light weights and moving smooth and fast through the weights. This should be a burner today and athletes should have to focus on how many reps they can do TnG.
True American (BUILD) (4 Rounds for reps)
Each Set for Time (15:00 TIME CAP)
Set 1: 30 Hang Power Snatch 45/35#
R: 90sec
Set 2: 20 Bar Facing Burpees
R: 90sec
Set 3: 20 Hang Power Snatch 65/45#
R: 90sec
Set 4: 30 Bar Facing Burpees
Cool Down/Stretch
[48:00-60:00]
:60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch
