2.23.2022
Warm-up
[3:00-12:00]
7:00 AMRAP
10 Russian Baby Makers
6 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Supermans
Specific Prep
[12:00-20:00]
Build to Weight for Weightlifting
3 Sets, adding load each set:
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Hang Power Snatch
Then,
3 Sets, adding loads each set
Snatch Lift Off + Power Snatch
Weightlifting
[20:00-30:00]
Power Snatch (Take 10:00 to Find a Heavy for the Day)
The goal today is to hit something at 90%+ of your 1RM Power Snatch. If you are feeling it, let it ride and go for a new 1RM
Hang Power Snatch (2-3 reps x 5 sets; rest 1:00)
Specific Prep
[30:00-37:00]
Bar Facing Burpees: Stay low and close to the bar as we move through the burpees. Work to breathe and fall fast in order to pick up the pace.
Practice:
3 slow BF burpees + 3 quick BF burpees
Wall Balls: Elbows in front of the body, hands underneath the ball, and the ball directly in front of the face. Breathe out when the wall ball is thrown and breathe in as the ball comes back to the body.
Practice:
3 WB FS
3 wb thrusters
3 WBS
Metcon
[37:00-56:00]
