Warm Up
Partner WU: Rower & DB, 2 Rounds:
A. 1 min Stiff Leg Row
2 min Standard Row
B. 8 DB 1 Arm High Pull (each side)
25M 1 Arm OH Carry
Remaining time, squat jumps
Strength
EMOM for 8 min:
Hang Squat Snatch
Build to the final weight of the metcon OR today’s heavy
MetCon
“High Horse”
Rx
For time:
1000m Run
10 Hang Squat Snatch 95/65
800m Run
8 Hang Squat Snatch 115/75
600m Run
6 Hang Squat Snatch 135/95
400m Run
4 Hang Squat Snatch 155/105
200m Run
2 Hang Squat Snatch 185/125
Scaled
For time:
1000m Row
10 Hang Squat Snatch 50% of 1RM
750m Row
8 Hang Squat Snatch 60%
500m Row
6 Hang Squat Snatch 70%
250m Row
4 Hang Squat Snatch 80%
150m Row
2 Hang Squat Snatch 85%
Barbell Skills
2 Power Clean + Clean
3-65%, 3-70%, 2×3 75%
5 Sets of:
Snatch Deadlift + 2 Snatch Pulls @ 105%
4 Sets of:
Sotts Press x 8 – you need it!
3 Sets of:
GHD Russian Twists x 15/15
During the EMOTM, get to the final weight you plan on hitting or slightly above. This fires up your CNS and gets those fast twitch muscles ready to rock. For scaling, use a weight you can hang on to for at least 5 reps for weights 1 and 2. The runs should be at around 80% effort. Too fast and you’ll miss the snatches.