3. Movement Prep/Activation and Increasing Heart Rate

10-15 Minutes (Steady movement through the following):
300m Ski OR Row (start easy and build intensity each round)
0:30 Sandbag hold (moderate weight)
50ft sandbag carry (moderate weight)
0:20 plank
0:20 Plank (each side)


5. Barbell Prep (perform after the metcon)

A) Burgener Warm up Snatch - 3-5 reps at each position
  1. Down and up – “SPEED THROUGH THE MIDDLE”
  2. Elbows high and outside – “BAR CLOSE”
  3. Muscle snatch – “STRONG TURNOVER”
  4. Snatch land – “FOOT WORK” 2”, 4”, 6”
  5. Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch - 3-5 reps of each movement
  1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH” 
  2. Overhead squat, “CORE STRENGTH”
  3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
  4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
  5. Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

10 x 2 4/7/21 Snatch Work

Pause Snatch:
- 1x3 reps,
- 2x2 reps
- 2x1 rep
- Work somewhere in between 65-85% 1RM Snatch
* Rest 60-90 seconds between sets

ower Snatch:
10,8,6,4,2. Move up in weight each set
* rest 60-90 seconds between sets *


Add Score

Glory Road

5  Rounds
24/18 Calorie Ski OR 24/18 Calorie Row Alt every round(Masters 55+20/16)
150ft Farmers Carry (70/53)(Masters 55+ 53/35)

-Rest 2 Minutes between sets-
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Comments

CRISTIN O'BRIEN

CRISTIN O'BRIEN 4 days, 3 hours ago / Reply

Glory Road: 17:49

Patrick Lyon

Patrick Lyon 4 days, 5 hours ago / Reply

Glory Road: 17:29
Notes: Started on Ski ERG

Carmella Mazzola

Carmella Mazzola 4 days, 10 hours ago / Reply

Glory Road: 19:43
Notes: All cals on rower, 26# kettle bells

Tiffany Durand

Tiffany Durand 4 days, 10 hours ago / Reply

Glory Road: 18:01

Tiffany Durand

Tiffany Durand 4 days, 10 hours ago / Reply

Glory Road: 18:01

Carmella Mazzola

Carmella Mazzola 4 days, 10 hours ago / Reply

4/7/21 Snatch Work: 45 lbs

Danielle Kuebler

Danielle Kuebler 4 days, 10 hours ago / Reply

Glory Road: 17:21
Notes: total time including 2 min rests

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