Friday, May 24th 2024

WARM UP – jump rope

:20 on, :20 off

-single unders

-single, single, double

-single, double

-double under

MOVEMENT/MOBILITY –

:30 downward dog to upward dog

:20 sumo squat iso

:30 wide stance forward fold

10 barbell good mornings

:20 snatch grip overhead hold

*grab PVC

10 PVC passthroughs

5 palms up overhead squats

10 scorpions

10 PVC sots press

PRIMER – barbell

8 power snatches @ empty barbell

:20 overhead trunk rotations @ empty barbell

then, @ warm up weight

:20 hold at mid shin position

:20 hold at knee

3 power snatches

STRENGTH

E :30 x 10 (5min)

1 Power Snatch

*moderate and fast

+ 1 minute rest

EMOM x 5

1 Power Snatch @ building to heavy single

*ok if it becomes squat

METCON

3 Sets

AMRAP – 4

60 Double Unders (Rx+80)

12 Power Snatch @ 95/65 (Rx+115/75)

16/12 Cal Bike

Max Rep TTB

2min rest b/t

NOTES Barbell must be done in sets no smaller than 4s. If athletes do not have a full minute on TTB set 1 you need to decrease reps.

MODIFY 60 DU – 100 singles

TTB – toes ring or V-Ups