General Warm Up (5-12)
3 rounds:
1:00 Bike (:20 each, :10 hard)
5 Banded Pass Through
20 Banded Pull Aparts
10 Box Step Up
DB Warm Up (12-25)
DB Snatch:
5 DB Deadlift (each arm, btwn legs, lighter load)
5 DB High Pull (each arm, lighter load)
5 DB Press (each arm, lighter load)
3 DB Hang Snatch (each arm, lighter load)
6 DB Hang Snatch (workout weight, play around with either alternating or 3 and 3. figure out what they wanna do for workout)
2 Burpee box step up
5 Situps (ether GHD or abmat)
(30-48)
50 GHD Sit up (65 abmat)
50 Burpee box step up (24/20’) (no weight)
50 Single Arm Hang power snatch (70/50lb. DB)
50 GHD Sit up (65 abmat)
For time.
Goal: Sub 12:00
Cap: 17:00
Intermediate: 30 GHD sit ups (45 abmat sit ups), 50/35lb. DB
Baseline: 25 sit ups, 30 Burpee step up, 20/15lb. DB,
(50-60)
3×10 Single arm cuban press each arm
Rest as needed.
:30 Cobra stretch
:30 couch stretch each leg
5:00 Mobility:
- 10 Cat/Cow
-
5 World’s Greatest Stretch per side
- 10 Banded Pass-Throughs
2 rounds
20:00 Continuous Flow:
3–4 Rounds:
- 10 Air Squats
- 10 Ring Rows
- 10 Light KB Deadlifts
- 10/7 Cal Bike or Row
- 20 Alternating V ups
- 10 Lateral bridge rotations (each side)
(0-5)
Today we really attack the midline and hips. The spine will do much work, but most of the work it is doing should be to stabilize through fast movements. The sit ups and the snatch and the burpee all tax the body globally, but the abs and the erectors are put on high demand for all 3 of these due to the varied responsibility those muscles share to execute each of them. It is ok for the loading of the hang snatch to be a challenge today, you should feel as though you can do 10 at a time if asked by the coach. Alternating each rep of the snatch is NOT demanded today, you can break up the reps however you want but you should split them evenly between arms.