Monday

Battleground, Norwalk – Level 1

Snatch Week Continues! The goal with our snatch skill practice is to re-train our technique and reinforce all the little habits to help us break through barriers on our snatch.

Warm-up

Weightlifting

Snatch Progression: 5xSnatch Grip Deadlift. 5xLow hang Jump Shrug. 5x low hang pull. 5 xLow hang Muscle Snatch. 5xlow hang power snatch. 2x5xSnatch balance. 2×5 OHS 2×5 High Hang Squat Snatch. 2×5 Low Hang Squat Snatch 2×5 Below the knee Squat Snatch

Back Squat (4 Min – Max set of 3 then -10% for 4×3 in 8 min)

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

7 Thrusters/21 Double Under

Adv: 115/75 Rx: 95/65

Scaled: 65/45 or less 2 to 1 Singles

Endurance

Metcon (Time)

20 Calorie Airdyne Rest 1:00 Go for 10 Rounds

Advanced Work

Metcon (Time)

30 Burpee Muscle ups for time

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