OLYMPIC LIFTING
Every 1:30 x 5 sets:
Low Hang Snatch High Pull
Low Hang Power Snatch
Squat Snatch
*Build up to 75-80% of 1 Rep Max Squat Snatch
METCON
“David & Goliath”
A) 0:00 – 9:00…
For time:
21-18-15-12-9
Alternating Dumbbell Snatches (50lbs/35lbs)
Goblet Squats (50lbs/35lbs)
B) 9:00 – 15:00…
Build to a 1 Rep Max Power or Squat Snatch
*Score is your time for Part A and heaviest weight lifted in Part B*
*FOR OPEN ATHLETES*
“21.3/21.4 Pre-Game”
At 50% intensity:
A) 3:00-5:00 Light Machine
B) 3 rounds:
10 Ring Rows
15 Kettlebell Swings
20 Air Squats
C) 3 rounds:
10 Box Step-Ups
1:00 Plank
D) 1 round:
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats
1 round:
5 Muscle Snatches
5 Behind the Neck Push Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches
E) 3:00-5:00 Light Machine
