Wednesday

Battleground, Norwalk – Level 1

Snatch Week

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.

2×5 Snatch balance.

2×5 OHS

2×5 High Hang Squat Snatch.

2×5 Low Hang Squat Snatch

2×5 Below the knee Squat Snatch

Skill Work

Pull-ups (Work on kipping pullups.)

Metcon

Metcon (Time)

5 rounds for time 20 Lunges each leg/20 Push ups

Endurance

Metcon (Calories)

Row :30 Rest :30 Row 1:00 Rest 1:00. Progressing to 2:00 by :30 Increments and then return to :30

Advanced Work

Metcon (Time)

Complete 50 HSPU in even sets every min. If you do 15 in the first set. Only sets of 15 count in the following sets. Pick your first set well. You can do an odd number on your last set.

Leave a Reply