9/20/22
Weightlifting
Snatch OR Front Squat
Squat Snatch (Weight)
Squat Snatch
5 Sets of 3 @ 70-75%
– Stay within the percentage range given.
– Snatches should be performed as singles and not touch and go reps.
Enter heaviest set.
Front Squat (5×3)
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– Run: Should take less than 2:15.
– Box Jumps: Stand all the way up on the box. Done in less than 1:15.
– Wallballs: Done in less than 1:30.
– Run at a pace that allows you to excel on the indoor movements.
– Find a steady, consistent pace on the box jumps.
– Break the wallballs in a way that will allow you to rest for as little time between sets as possible. 5’s, 6’s, 8-8-7-7, 12-10-8, or 18-12 are some options for sets.
– Major goal in this workout is to stay in motion.
