9/30/22

Warm-up
Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Strength
Back Squat (5×3 @87% every 2:00)

Pre-MetCon Warm-up
Warm-up
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

1 set (at workout pace):
2 Power Snatch (at workout weight)
10ft Overhead Walking Lunge (at workout weight)

Metcon
9:00 Cap
Metcon (Time)
50 Power Snatches (95/65)
40 Overhead Lunge (95/65)

Finisher
Metcon
3 Sets (Not For Time)
15 Candlesticks
Metcon
3 Sets
12 Dumbbell Single Leg Calf Raises (each side)
-rest 1:00 between sets-

Menu