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Workout of the day
2024-10-01
Strength
10 min EMOM (Week 4 /4)
Sets 1-2: 1 Snatch Pull + 1 Hang Snatch
Sets 3-5:1 Snatch Pull + 1 Below the Knee Snatch
Sets 6-10: 1 Snatch
This is the final week of snatching. Use the first 5 minutes to continue focusing on great positions, then use the last 5 minutes to build to a challenging & heavy single for the day. The first 2 minutes, the hang rep should come from above the knee, with the next 3, the hang rep coming from below the knee. Use the snatch pulls to practice a smooth push away from the ground, keeping your hips down & your chest up; this should then carry over to the heavy singles at the end.
Metcon
10 min Amrap
10 Wall-balls
10 AbMat Sit-ups
20 Wall-balls
20 AbMat Sit-ups
30 Wall-balls
30 AbMat Sit-ups
40 Wall-balls
40 ABMat Sit-ups
etc.. Continue pattern until time expires
core
Partner
Accessory
3 Sets:
12-15 Banded Face Pulls
12-15 Band Pull Aparts
8/8 Single Arm Seated Ext Rotation w / plate or DB