A. Context : Competition
Context : Competition
‘Light’ metcon Snatches vs 'Heavy' Snatches (Different set up)Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
10 Toy Soldiers,
10 Squat Jumps,
10 Monkey SwingsScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 3 Sets of 5 :
Snatch Grip Deadlifts,
Hang Muscle Snatch,
Overhead Squats,
Snatch Grip Press behind the neckScoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Practice :
Practice :
Spend 10 minutes working up to a challenging Squat Snatch (80-90%)
Scoring: Not Scored
F. 21-15-9 Squat Snatches and Chest-to-Bar Pull-Ups
21-15-9 Reps for Time:
– Squat Snatch @ 95/35 lbs
– Chest-to-Bar Pull-Up
G. Cash – out :
Cash – out :
4 mins of :
10 Burpees
15 Box Jumps
OR
3 Sets of :
10 Weighted Ring – dips,
15 Loaded Glute BridgesScoring: Not Scored