10.26.2021
Warm-up
5:00-15:00]
8:00 AMRAP
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 Overhead Tricep Stretch
Specific Prep
[15:00-22:00]
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
+
Build to working weight
Weightlifting
[22:00-34:00]
Hang Power Snatch (3-3-3-2; Every 90sec)
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
% of Power Snatch
Low Hang Squat Snatch (3,3,3,2; every 90s)
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
% of Power Snatch
Hang Power Snatch (6-6-6-4; every 90s)
Start light, build if form allows
Low Hang Power Snatch + OHS (3.1 x 4 sets)
Start light, build if form allows
3 Low Hang (from below knee) + 1 OHS
Metcon
[45:00-55:00]
Jocko (AMRAP - Rounds and Reps)
10:00 AMRAP
5 Handstand Push-Ups (up to 2 Ab Mats)
10 American KBS 35/25
15 Box Jumps 24/20’
Open/RX+: KBS: 55/35#
CC: PUSH /THRESHOLD
Goal: 5+ Rounds
Jocko (BUILD) (AMRAP - Rounds and Reps)
10:00 AMRAP
5/5 Tall Kneeling Strict Press
10 Russian KBS 35/25#
15 Alternating Box Step-Ups
Cool Down/Stretch
[55:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon
Density Set 8:00 AMRAP
10 Unbroken Z-Press 75/55
-30sec Straight Arm Plank b/s
EXTRA Competitor WOD
Snatch Pull (3-3-3-3; rest as needed)
Set 1: @ 100%
Set 2: @ 100%
Set 3: @ 105+%
Set 4: @ 105+%
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
12 Devil Press 50/35#
50ft Sled Push 4x45#/ 2x45#
12 Dumbbell Power Cleans 50/35#
50ft Sled Push
Metcon (AMRAP - Reps)
6 Rounds
3:00 On / 1:00 Off
65 Double Unders
15/11 Cal Bike
+
Max Ring Muscle-ups in time remaining
