A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM. Rest 2 min between singles as you approach your 1RM. The goal is to beat your current 1RM by 5#s.– Metcon: Today’s metcon is short, but will be challenging – weights should be light. This is a couplet of power snatch and WBS. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit. Pace yourself early and make a push in the last couple of minutes if you have gas in the tank.
B) WARM UP (3:00 – 15:00)
Grab a medball + PVC:Glute Bridges x 10 (2 count glute squeeze at the top of each rep)Cossack Squats x 10Lunge with twist x 10Air Squat x 10Med ball Power Clean x 10Med ball press x 10Med ball thruster x 10Glute Bridges x 10 (2 count glute squeeze at the top of each rep)Then,”Burgener Warm-up with a PVC”1. Down and up2. Elbows high and outside3. Muscle snatch4. Snatch land5. Snatch drop6. Hang power snatch*Go through 5 reps of each step and explain the significance of each.
C) STRENGTH (15:00 – 40:00)
1) Front Squat 5-4-3-2-1+. Rest 2:00– Build to a 1RM.– Beginner build to a challenging set of 32) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.
D) METCON (40:00 – 50:00)
”Snatch Balls”AMRAP 7:7 Power Snatch (95, 65)10 Wall balls (20, 14)*Courtesy of CF Southie
L3: (75, 55)L2: (65, 45) (14, 10)L1: (55, 35) (10, 8)
Beginner Option:AMRAP 7:10 Alt. DB Snatches (light)10 Wall balls (10, 8)
E) EXTRA CREDIT (55:00 – 60:00)
Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.
Recommended StretchingTwisted CrossHappy Baby