Monday Games Training

Strength/Skill Work:

Snatch Skills

10 Rounds

Every :30

#1) 1 Snatch Balance

#2) 1 High Hang Squat Snatch 

#3) 1 Snatch

Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. 

 

3″ Deficit Deadlift (Standing on 45 Hi Temps)

3 x 10@ 60%

New Set Every 2:00

• Touch and go

 

Back Squat 

3 x 10 @ 65%

New Set Every 2:00

Metcon:

For Time:

100/75 Calorie Bike

Immediately Into . .

50 Devil’s Press (50/35’s)

Immediately Into. . .

100/75 Calorie Row 

Optional Additional Work Sessions:

• Choose additional work sessions that focus on your weaknesses. 
• Only do additional training if your able to recover for next training session
• Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

 

Aerobic/Gymnastics Accessory Option

For Time:

400m Run

15/12 Muscle Ups

400m Run

15/12 Bar Muscle Ups

400m Run

30 Toes to Bar

400m Run

5 Muscle Ups

5 Bar Muscle Ups

15 Toes to Bar

 

Rowing Endurance Option

10 Rounds

Every 3:00

25/18 Calories of Rowing or Bike Erg