General: 5:00
400m Run easy
____________
10 Walking lunge steps
10 Lateral lunge steps
10 HIp down push ups
10 Scorpion stretch
__________
Specific: 12:00
10 PVC pass through
5 PVC OH squat
5 PVC Snatch balance
5 PVC Hang muscle snatch
5 PVC Hang power snatch (play with depth of receiving position)
__________
3 Empty barbell hang muscle snatch
3 BB Snatch balance
3 BB Hang power snatch
3×2 building to first weight used for EMOM
(10:00)
Hang Power Snatch
EMOM x 10 minute execute 2 Hang Power snatch ascending in load
*Final 2 sets should be hard.
RXConditioning:
200m Run
21 Hang Power Snatch (95/65lb.)
400m Run
15 Hang Power Snatch (115/85lb.)
800m Run
9 Hang Power Snatch (135/95lb.)
For time.
Goal: Sub 11:00
Time Cap: 14:00
Intermediate:
200m Run
21 Hang Power Snatch (75/55lb.)
400m Run
15 Hang Power Snatch (95/65lb.)
800m Run
9 Hang Power Snatch (105/75lb.)
For time.
Baseline:
100m Run
12 Hang Power Snatch (Trainer or PVC Pipe)
200m Run
12 Hang Power Snatch (Trainer or PVC Pipe)
400m Run
12 Hang Power Snatch (Trainer or PVC Pipe)
For time.
(3:00)
Farmer carry
1x max distance (70/53lb. KB’s)
Today we olympic lift for load and then test our ability to cycle the barbell with running! The runs vary by increasing distance through the rounds and the snatch load increases while the reps demanded decrease through the rounds. Select a pace that allows you to attack the bar upon arrival vs. standing around and select loads that allow you to reach the prescribed reps of each round in 3 sets max with short rest periods.