MONDAY, SEPTEMBER 10TH, 2018
A) Whiteboard Brief (0:00 – 3:00)
– Skill: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare for the EMOM.
– Metcon: Today is a breathing/pacing piece where we want consistency across the board. Nothing is intended to be overly taxing for this workout, especially considering it’s before a special workout we are doing tomorrow for 9/11.
B) Warm Up/Mobility (3:00 – 15:00)
Light 200m Jog then,
Banded Snatch Warm-up + Thoracic Mob
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then,
10 Thoracic Rotations each side
C) Strength (15:00 – 30:00)
Touch n Go Power Snatch Skill Sets: 3 x 3-4, building in weight. Rest 60-90s.
– Beginner: Deadlift (trap bar or straight bar): 3 x 8. Rest 60s.
D) Metcon (30:00 – 55:00)
EMOM 20:
Minute 1: 100 Meter Run
Minute 2: 6 Touch n Go Power Snatch (135, 95)
Minute 3: 100 Ft. Front KB Carry (53s, 35s)
Minute 4: 10/8 Calorie Bike
Minute 5: 100 Ft. Bear Crawl
L3: (115, 75) (35s, 25s)
L2: (95, 65) (35s, 25s)
L1: (12 Russian Swings 35, 25 in place of Power Snatch) (25s, 20s)
Alternative Options
– 10/8 Calorie Bike = 12/10 Calorie Row
E) Extra Credit (55:00 – 60:00)
Banded Pull-apart: 3 x 30-50. Rest 60s.