Today we kick off the week with some high skill high capacity work. Get dialed in on the squat snatch from a position and tissue perspective from the warm up onward. Get to class a little early if you know you need more work to prep the shoulders or the knees to hit the good positions that will be demanded of you today. Our goal is to build to a heavy single as the percentages suggested are merely your cap for the day, but the idea is to have no “missed” lifts as you build. Then we will challenge how well you can cycle “singles” at a threshold heart rate for the conditioning!
200m Run
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5 PVC Pass through
6 PVC Overhead lunge
8 PVC Overhead squat
2 rounds
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3 Snatch grip deadlift
3 Muscle snatch
3 Over head squat
3 Power snatch
3 Squat snatch
1 round
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2 Squat snatch (building each round to 60%)
5 Kipping swing
3 Pull up variations of choice
4 rounds
Every 1:30 for 8 sets
Execute 1 Squat Snatch
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RXConditioning
3 Squat Snatch at 80% 1rm
200m Run
15 Chest to bar pull up
1:00 Rest
4 rounds for time
Stimulus: 2:00-2:45/round working window
Intermediate
3 Squat Snatch at 80% 1rm
200m Run
15 pull up or banded pull up
1:00 Rest
4 rounds for time
Stimulus: 2:00-2:45/ round working window
Baseline
3 Squat Snatch at 80% 1rm
200m Run
10 Banded pull up or jumping pull up
1:00 Rest
4 rounds for time
Stimulus: 2:00-2:45/ round working window
1 Max effort supinated dead hang from pull up bar
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2:00 Bike or Row
