A. Squat Snatch 5-4-3-2-1
E:3:00 x 5 – building to a heavy single for the day. Use single snatches not touch and go.
rest 3 mins
B. EMOM 3
Hang Squat Snatch + Squat Snatch @ 80% of 1 from above
M:
7 MIN AMRAP
7 Hang Power Snatch 75/55
49 Double Unders
Program Notes:
We are building to a heavy single today with the squat snatch and then backing off for some percentage work. Form is king! Push it if you are feeling good in A. but heavy for the day is not a max. Use 80% of part A. for B.
The metcon is a simple one. Often times these are the most “painful”. I like programming the hang power snatch here as some additonal snatch work but also If you are pulling with your arms you’re going to feel it in this one so learning that the triple extension of the hips, knees
and ankles are the driving force is going to happen: forged by fire.
As an aside…. the hook grip is as essential to olympic lifting as cleats are to a muddy soccer field…. so if you are not hook gripping you are limiting your performance on snatches and cleans. Do it and then keep doing it. It gets better. I promise.
Metcon intention/notes :
This should be unbroken on the snatches throughout and the dubs should not slow you down much either. If you are working on double unders now is not the time to do so. We want a blistering 7 mins of effort. If the dubs slow you down too much switch to singles. Perfect
execution of this metcon would be unbroken reps on both elements and little to no rest. 7+ rounds. Most should aim for 5+
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+:
95/65 Snatch, Cross Overs ? – same rules apply as above – if you choose this route then you can not let it slow the workout down
Intermediate:
65/45, Double unders with 3 strikes rule – switch to singles if you slip 3x
Scaled:
55/35, Single Unders
Beginner:
Appropriate weight for technical progression, bike or row :45 if there is no experience with the jump rope yet.