6.24.2021
Warm-up
[3-19:00]
2 Rounds
2min Bike (60sec easy, 40sec mod, 20sec hard)
10/10 Single Arm Upright Rows
25ft/25ft SA Bottoms Up KB Carry
10/10 crossbody SL RDL
8/8 Quadruped Thoracic Rotations
+
Barbell Primer/Technique Work
Hang Snatch Pull + Hang Snatch High Pull + Hang Power Snatch + Overhead Squat + Snatch Balance
*work through 3-5 Sets here adding loads *light/moderate
Weightlifting
[19-31:00]
Power Snatch (3-2-1-3-2-1; Every 2:00)
#1: 3 reps @ 82%
#2: 2 reps @ 87%
#3: 1 rep @ 92%
#4: 3 reps @ 82%
#5: 2 reps @ 87%
#6: 1 rep @ 92%
The second wave can be a touch heavier than the first wave on this one
Squat Snatch (3-2-1-3-2-1; Every 2:00)
#1: 3 reps @ 82%
#2: 2 reps @ 87%
#3: 1 rep @ 92%
#4: 3 reps @ 82%
#5: 2 reps @ 87%
#6: 1 rep @ 92%
The second wave can be a touch heavier than the first wave on this one
Segmented Snatch DL + Hang Power Snatch (Every 2:00; 1.3 x 6 sets)
Specific Prep
[31-37:00]
2-3 hang squat snatch
2-4 box jump overs
2-3 OHS
1 rope climb
Metcon
[37-50:00]
Cotton (Time)
2 Sets of (15 min TIME CAP)
2 Rounds:
8 Hang Squat Snatch 75/55#
12 Box Jump Overs 24/20''
8 Overhead Squats 75/55#
directly into
3 Rope Climbs
OPEN(RX+): Barbell (95/65#) & 5 Rope Climbs per round
FLOW:
You complete 2 rounds through of the 8 + 12 + 8, then 3 rope climbs, then back to 2 rounds of 8+12+8, then 3 rope climbs to finish. So reps go: 8-12-8-8-12-8-3, then 8-12-8-8-12-8-3
Time Domain: 10-12:00 / Time Cap: 15:00
Conditioning Category: Sprint
Barbell weight should be light today, something you can go unbroken through both movements.
This workout is going to be a good challenge for athletes to stay moving and will create a challenge from the overhead squat back around to the hang squat snatch. Some may decide to try to go right into it, but it could fry the quads quite a bit especially when accompanied by the box jump overs.
Cotton (BUILD) (Time)
2 Sets of (15 min TIME CAP)
2 Rounds:
8 American KBS (35/25)
12 Box Step-Ups (24/20)
8 Goblet Squats (35/25)
directly into
5 Pull to Stands -or- 10 Supine Grip Ring Rows
FLOW:
Complete 2 rounds through of the 8 + 12 + 8, then one set of the Pull to stands/ring rows, then back to 2 rounds of 8+12+8 + one set of pull to stands/Ring Rows
Cool Down/Stretch
[50-60:00]
2min Foam Roll Thoracic Extension: Foam roller in thoracic with arms extended overhead holding KB/Bar while in supine position
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Accessory Work
Metcon (Time)
3 Sets
10/10 Single Barbell Hip Thrust
10/10 Leg Box Step Downs (tempo)
Max Wall-sit hold
REST as needed b/s
choice on load and box height
Conditioning EXTRA
Purple Cobras (Time)
For Time
2k Row
1 Mile Run
1k Row
800m Run
500m Row
400m Run
