3 Wall Walks
12 Snatch High Pulls
3 Wall Walks
10 Muscle Snatch
3 Wall Walks
8 Hang Snatch from mid shin
GET POWERFUL
Power Snatch
EMOM 10
3 T&G Reps
GET FIT
AMRAP 10 of:
Climb the Ladder
1 Wall Walk
3 Power Snatch 75/55 2/6, 3/9, 4/12, etc...
COMPETITORS EXTRA
Power Clean
For Time
30 @ 155/105
20 @ 205/145
10 @ 255/175
COACHES NOTE:
The pieces are on the shorter side today which provides a lot more room for coaching. The Snatch (and specifically T&G reps) takes a lot of drilling to get them moving well. Don't be afraid to quickly review the Wall Walk as well.
ATHLETES NOTE:
Bring some intensity to both pieces today. Start on the lighter side on the Power Snatches and build gradually to a tough triple. On the Metcon try to go UB for as long as possible on the Power Snatch.
BODYBUILDING WORKOUT
Back, Calves & Abs
2-Way Super-set of:
- Barbell or T-bar Row (3 x 8-12 reps)
- Standing Calf Raise (3 x 20 reps)
- Wheel of Pleasure (3 x 30 reps)
- Lat Pull-down (3 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
- Reverse Crunches (3 x 20 reps)
- Seated Row (3 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)