7.16.2021
Warm-up
[3-15:00]
2 Rounds
10 PVC Pipe Passovers
10 PVC Pipe Overhead Squats
5 PVC Pipe Drop Snatch
----
2 Rounds
8/8 KB Snatch
8/8 Single Arm KB OH Squats
10/10 Single Leg Glute Bridge
:30sec HS Hold *wall supported
Weightlifting
[15-28:00]
Snatch Balance + OHS (Every 90sec x 8 Seconds)
3+1/60% x 3 Sets
2+1/65% x 3 Sets
1+1/70% x 2 Sets
Specific Prep
[28-38:00]
Snatch build to workout weight
Set up spot for wallballs and hit a few reps
Metcon
[38-55:00]
Karabel (Time)
10 Rounds for Time (17:00 FIRM time cap)
3 Power Snatch 115/85#
15 Wall Balls 20/14#
Open/RX+: 135/95#
CC: Grind
Time Domain: 11:00-15:00
Time Cap: 17:00
For Snatches, lets keep the weight in the moderate loading and aim for quick singles
For WBS, choose a weight you can see going unbroken through each round
Karabel Build (Time)
10 Rounds for Time (17:00 FIRM time cap)
3 Hang Power Snatch 75/55#
15 Wall Balls 14/10#
Cool Down/Stretch
[55-60:00]
2min Barbell Adductor Stretch
-during stretch move from one side to the other and create a little side bend and hold while accumulating time in stretch
1min Barbell Foam Roll Thoracic Extension
-Foam roller in thoracic with arms extended overhead holding barbell while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Barbell / Extra Strength
Snatch Pull (4 Sets x 3 Reps 95-100%; rest as needed)
