Steady through
3 Wall Walks
12 Snatch High Pulls
3 Wall Walks
10 Muscle Snatch
3 Wall Walks
8 Hang Snatch from mid shin
GET FIT
3x AMRAP 4 / 1:00 Rest
8/6 Calories Bike or Row
8 Overhead Squat 95/65
8 CTB Pull Ups
Continue where you leave off for 1 total score
(WELLNESS WOD)
AMRAP 14
8 Calorie Bike or Row
10 Air Squats
8 Pull Ups (or any variation)
GET POWERFUL
EMOM 12
1 Squat Snatch
COMPETITORS EXTRA
50-40-30-20-10
DB Snatch 50/35
200m Run
10 Min Cap
COACHES NOTE:
If the logistics of the GET FIT piece are too overwhelming, you can change it from the interval version and just make it (and the wellness wod) a 12:00 AMRAP. You won't lose much of the stimulus giving up the two short rest windows.
ATHLETES NOTE:
Your shoulders will be tired (but warm) during the Snatch following the Metcon. With that said, make sure you're focusing on technique for the first half of the EMOM. With small rest windows keep the weight expectations reasonable throughout. You're not doing yourself any favors with a bunch of failed reps.
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)