Long grinder on a Saturday. No better way to finish the week than to sweat and move with friends. Most will be sore and some will be sluggish. This workout can be turned into a partner workout simply by removing the rest and allowing pairs to constantly split up each round however they would like, as long as both athletes do the prescribed work. Only 1 person can work at at time.
10/7 Cal Bike or Row
3 Inch worm
6 Spiderman with twist
8 Box step up (on round 3 these should be jump up and step down’s)
10 V Up
3 rounds
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10 Alternating DB Snatch (single arm, can be WOD weight)
10 Supinated Scap pull up
3-5 strict chin up (banded or jumping scale)
2 ronds
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Practice double hang power snatch to see how athletes move and look and decide the loading appropriate for the workout.
RX Conditioning
30:00 AMRAP
30 Sit Up (Abmat optional)
20 Box Jump Over (24/20) *Step down*
15 Double Hang Power Snatch (35/20lb. DB’s)
10 Strict Chin Up
2:00 REST
Today’s goal is to chase intensity throughout a longer overall conditioning piece. The rest is there to encourage your effort and speed in transitions and for the work at hand, race to the rest is the mentality today. Select a weight for hang power snatch that you can essentially muscle snatch and it should feel as though you can hang on for unbroken sets until you get through a few. The strict chin up is ok to need to be broken up, but the rule of thumb is that you can’t do singles. If 10 reps takes you longer than a full minute to get to then scale back the volume before you scale to a band or an easier version.
Intermediate
30:00 AMRAP
30 Sit Up (Abmat optional)
20 Box Jump Over (20’) *Step down*
15 Double Hang Power Snatch (25/15lb. DB’s)
10 Strict Chin Up (Banded)
2:00 REST
Baseline
30:00 AMRAP
20 Sit Up (Abmat optional)
14 Box step up Over (20’) *Step down*
10 Double Hang Power Snatch (25/15lb. DB’s)
10 Bent row or Ring Row or jumping pull up
2:00 REST
Support hold
(rings or dip station, lockout support)
Accumulate 2:00 with legs straight, toes pointed, hollow position sustained.
