Today we kick off our strength block for the next 5 weeks! Although we have snatches today, they are simply a primer to the conditioning. So the bulk of energy today should be spent on that. The 10:00 lifting period is to act as a primer so that when we start the conditioning the weight selected is much lower than anything you are capable to build to in the strength period. The conditioning today is filled with movement interference and a big challenge on local muscle endurance. Yes, you’ll breathe hard, but your shoulders and legs will be forced to be involved on each rep, and below parallel. Variance at its finest demands this of us on a regular basis in different movement functions. Have fun and accept the challenge.
8 minute AMRAP
20 Jumping Jack
5 Kneeling Cat/ Cow
10 Lateral Lunge (5 each leg)
10 Banded pass throughs
10 Banded overhead Squats
20 Unweighted Russian Twist
In 10:00 build to a relatively heavy squat snatch.
The goal is to get heavy but not to really force any misses.
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RXConditioning:
30 squat snatch (75/55lb.)
30 wallball (20/14lb.) (10/9ft.)
3 rounds for time
Intermediate:
30 squat snatch (65/45lb.)
30 wallball (14/10lb.) (10/9ft.)
3 rounds for time
Baseline:
20 Hang Power snatch (45/35lb.)
20 wallball (10/6lb.) (9ft.)
3 rounds for time
