8/16/21
Weightlifting
Choose either the Snatch Technique or the Clean Technique
Snatch (7×1 Climbing)
7 Sets of:
1 Snatch Balance
1 OHS
1 Hang Squat Snatch
1 Snatch Balance
1 OHS
1 Hang Squat Snatch
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5+6+7: 60%
-Rest 1 – 2 minutes between sets
Based off of your 1RM Snatch
Clean (7×1 Climbing)
7 Sets of:
1 Clean (Squat or Power)
1 Hang Squat Clean
1 Front Squat
1 Clean (Squat or Power)
1 Hang Squat Clean
1 Front Squat
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5+6+7: 85%
-Rest 2-3 minutes between sets
Based off of your 1RM Clean
Metcon
Metcon (Time)
ADV RX
800m Run
Directly into……
2 Rounds of:
5 Ring or Bar MU
5 Snatches or Cleans
Directly into….
50/38 Cal Bike
2 Rounds of:
5 Ring or Bar MU
5 Snatches or Cleans
*Barbell for the Cleans (165/115)
*Barbell for the Snatches (135/95)
RX
800m Run
Directly into……
2 Rounds of:
5 C2B
5 Snatches or Cleans
Directly into….
50/38 Cal Bike
2 Rounds of:
5 C2B
5 Snatches or Cleans
*Barbell for the Cleans (135/95)
*Barbell for the Snatches (115/85)
