Monday 20211129

Strength – Snatch (1×3)

Hang Squat Snatch:
– Establish a 3 RM for the day

Strength – Snatch Grip Deadlift (3×3)

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

Workout – Metcon (4 Rounds for reps)

ROCKY IV

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar

TARGET SCORE
Target number of Reps each set:
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps

Minimum number of reps before scaling:
Sets 1 & 3: 18+ Reps
Sets 2 & 4: 10 reps

AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders OR Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes
10 Alternating Dumbbell Snatch (light)
Max Burpee Over Dumbbell

Rest 2 Minutes

AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders or Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes
10 Alternating Dumbbell Clean and Jerk (light)
Max Burpee Over Dumbbell

Posted in WOD

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