6.18.2021
Warm-up
[3-20:00]
3 Rounds:
3 seated box Jump (for FIT/BUILD just box jump) (kneeling jump/reactive jump for those that can)
5/5 Double Skater Jump and Stick
2 Rounds through
10 Wrist Circles (each direction)
10 Big Arm Swings
8/side Quadruped Thoracic Rotations
2 Rounds through (empty BB Snatch Grip)
3 Segmented snatch DL (2s pause at each location (2" off ground, just above knee, pockets)
3 High Pulls
3 Muscle Snatch
3 OHS
3 Snatch Balance
+
[20-26:00] Snatch Build
Weightlifting
[26-38:00]
Power Snatch ( 3-2-1-3-2-1)
#1: 3 reps @ 80%
#2: 2 reps @ 85%
#3: 1 rep @ 90%
#4: 3 reps @ 80%
#5: 2 reps @ 85%
#6: 1 rep @ 90%
Squat Snatch (3-2-1-3-2-1)
#1: 3 reps @ 80%
#2: 2 reps @ 85%
#3: 1 rep @ 90%
#4: 3 reps @ 80%
#5: 2 reps @ 85%
#6: 1 rep @ 90%
Segmented Snatch DL + Hang Power Snatch (1.5 x 6 sets)
light/technique weight across all sets
Specific Prep
[38-42:00]
Push Jerk/Push Press Build to workout weight in 1-2 quick sets
+
3-5 T2B between sets
Metcon
[42-55:00]
Think Different (Time)
3 Rounds for Time (CAP 13:00)
400m Run
10 Push Jerk 115/75#
15 Toes to Bar
OPEN(RX+): Push Jerk 135/95#
NOTES:
· Time Domain: 8:00-11:00 w/ FIRM cap at 13:00
· Conditioning Category: SPRINT
· Choose a weight on the bar you can go unbroken or 2 fast sets each round
Think Different (BUILD) (Time)
3 Rounds for Time
200m Run
10 Push Press 95/65#
15 Hanging Knee Raise
Cool Down/Stretch
[55-60:00]
90-90 Rig Stretch x 1min/side
Down Dog hold with calf gas pedaling x 1min
Up dog x 1min
Lacrosse Ball Pec Smash out x 30sec/side
Accessory Work
Metcon (Weight)
4 Sets,
A1. 100ft Hand Over Hand Rope Sled Pull *moderate weight
A2. 10 Z-Press *moderate weight
Conditioning EXTRA
Metcon (Time)
250m @ 2k - 2sec/500m
R: 1:00
500m @ 2k Pace
R: 2:00
750m @ 2k + 2sec/500m
R: 3:00
1000m @ 2k + 4sec/500m
R: 3:00
750m @ 2k
R: 2:00
500m @ 2k -2sec/500m
R: 1:00
250m @ 2k -4sec/500m
