2020 | WEEK30 | DAY 1
Monday
Warmup flow: https://youtu.be/a1spyh3XP7Q
Oly
Snatch Primer [On the 0:00] On the 2:00 x 4 Sets: 1 Low-Hang Snatch Pull 1 Low-Hang Snatch High Pull 1 Low-Hang Squat Snatch 1 Overhead Squat
Snatch [On the 10:00] On the Minute x 10: 1 Low-Hang Squat Snatch
Build to a Heavy for the day.
@ Finished on 80kg
Snatch pull
4x3 reps @80kg / 90kg / 95kg / 100kg
Metcon
8 x 2-minute AMRAP 9 DB snatch, alternating 7 Burpees 5 DB Thrusters 30 Double unders
Rest 2-minutes between AMRAPs
@ 22,5kg DB. Score: 5-8 burpee from the 2nd round
Finisher
Planche conditioning set – 3 rounds (VIDEO): 5 Tuck open out to planche position 5 Planche slides 5-second Planche Lean 5 Planche push-ups 5 Compression slides
(aim for minimal rest b/t exercises)