Ahh beans, it’s Snatchballs yet again.
•Teaching Notes
All I gotta say is at this time is a enjoyable one. We’re going to get into some consistency on the Snatches at this time with the Snatch Pull + Squat Snatch constructing from 70% with the objective of stepping into the 85% vary of our 1RM earlier than adjusting hundreds and bringing issues again right down to a manageable weight for the metcon piece the place we can be tackling a leg stamina blaster of a exercise with “Achilles Heel”. The primary focus right here can be having athletes deal with constant singles all through and unbroken Wall Balls. Expectations for scaling right here can be to maneuver to a Energy Snatch, Energy Cleans, or Alternating Dumbbell Snatch for six Reps as various for these athletes that will not be capable of totally categorical themselves in a exercise with the Squat Snatch.
energy:
Each 1 min for 10 minutes.
1x [ 1 Snatch Pull + 1 Squat Snatch ], choose load
Carry out @ 70%+ of 1RM Snatch.
metcon: “Achilles Heel”
10 rounds for time of:
3 Squat Snatches, 135/95 lbs
10 Wall Balls, 20/14 lbs, 10/9 ft
Aim Time Area: 7:00-11:00
Time Cap: 15:00
equipment:
4 rounds for high quality of:
Reverse Sled Drag, choose load, 100 ft
15 L/15 R Banded Terminal Knee Extensions
Weighted Wall Sit, choose load, 30 secs
