4.6.2022
Warm-up
[5-13:00]
AMRAP 8:00
10 Russian Baby Makers
10 Alt Single Arm KB Swing
6/6 Single Arm KB Push Press
5 Squat Jumps
Skill Work
[13-23:00]
Metcon (Weight)
On a 10:00 Clock
5 Sets
5 Dumbbell Rhythm Squat Jumps
3 Reactive PVC Stick Jump Overs
REST 1:15-1:30 b/s
Specific Prep
[23-30:00]
Hang Power Snatch: The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar.
PREP
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
+
Build to 60% in 1-2 sets x 3-5 reps
Weightlifting
[30-42:00]
Hang Power Snatch (5-4-4-4-3-3; every 2:00)
60-65-70-72-75-78%
Hang Power Snatch (5-5-5-5-5; every 2:00)
Keep loads light to moderate - FORM is Priority
Metcon
[45-56:00]
Bitter Sweet Symphony (3 Rounds for reps)
3:00 AMRAP + 1:00 Rest x 3 Sets
4 Strict Handstand Push-Up (up to 2 abmats -or- Box Pike Push Up)
8 American KBS 53/35#
12/9 Cal Bike
*pick up where you left off
(OPEN/RX+)
3:00 AMRAP + 1:00 Rest x 3 Sets
4 Strict Handstand Push-Up
8 American KBS 70/53#
12/9 Cal Bike
*pick up where you left off
CC: PUSH/THRESHOLD
Goal: ~7 Rounds
We should think about this as a broken 9:00 AMRAP. Where you pick up where you left off. As an example, if you were to get through 2 rounds + 4 SHSPU + 8 KBS + 4 Cals on the bike, you will get back on the bike, finish it off and come back into the amrap at the handstand pushups. Record total rounds and reps done.
Bitter Sweet Symphony (BUILD) (3 Rounds for reps)
3:00 AMRAP + 1:00 Rest x 3 Sets
4 Dual Kneeling DB Strict Press
8 Russian KBS 25/35#
12/9 Cal Bike
*pick up where you left off
Cool Down/Stretch
[56-60:00]
1:00 Scorpion Stretch
:30/:30 Thread the needle stretch
1:00/1:00 pigeon pose
Accessory Work
Metcon (Weight)
3 Sets
7 Behind the Neck Strict Press
50ft Dual KB OH Carry
R: 2:00 b/s
*same weight as last week for btn strict press
Here we are continuing to build on our behind the neck strict press progression and coupling it with an overhead carry to reinforce good positions as well as increase interference and fatigue.
EXTRA Competitor WOD
Metcon (Weight)
Weightlifting (Before Main WOD)
Squat Clean
3 Sets
4 Reps @ 75%
Rest 1:30
3 Reps @ 80%
Rest 1:00
2 Reps 85%
- Rest 3:00 b/s
*Reps can be touch and go or singles (Athlete choice)
%based on 1RM Clean
