General Warm Up (5-12)
3 rounds:
10 Alternating Box Step Up
5 Banded Pass Through
10 Banded Muscle Snatch
10 Banded Overhead Squats
Specific Warm Up (12-30)
K2E:
5 Kips + 10 Scap Pullups + 5 Kips
5 Big Kips (2″ hitch, get behind bar)
5 Knees to Elbows (or option)
Box Jump:
5 Box Jump (low height)
4 Box Jump (moderate height)
3 Box Jump (workout height)
Hang Squat Snatch:
With PVC, top to bottom squat snatch
5 Overhead Squat
5 Snatch Push Jerk
5 Snatch Balance (full depth)
5 Scarecrow to Pull Under
5 Hang Squat Snatch
grab bar…
3 Hang Power Snatch
3 Hang Snatch (land in parallel squat)
3 Hang Squat Snatch (land full depth)
PVC progression:
RXConditioning (32-54)
7 rounds for time:
5 Hang squat snatch (115/75lb.)
7 Box Jump (30/24′)
9 Knees to elbows
1:00 Rest after each round
Goal: Sub 18
Cap: 22
Intermediate
7 rounds for time:
5 Hang squat snatch (75/55b.)
7 Box Jump (24/20′)
9 Hanging leg raise/ knees to chest
1:00 Rest after each round
Baseline
7 rounds for time:
5 Hang squat snatch (35/15lb.)
7 Plate jump (custom height)
9 V Up or Lying knees to eblows
1:00 Rest after each round
(56-60)
1:00 KB Lat Smash (each side)
3 rounds of:
1:00 Bike easy pace
20 Banded row (band attached to rig)
20 Plank shoulder taps (10 each)
1:00 Row easy pace
10 Alternating step back lunge + overhead reach
10-15 Rower hamstring curls
10 Lateral plank rotations (each side)
1:00 no push up burpee (easy pace)
10 Banded pass through’s
15-20 banded pull a part
20 Landmine standing rotations (10 each side)
(0-5)
Complex work + high breathing and some rest is on the menu today. The goal is to refine our hang squat snatches in the warm up and familiarize yourself with what loading you may need to choose today. The goal is to keep the load something you can do unbroken on most rounds. Considering the presence of the rest after each round, you should see that the work should be fast and aggressive. Knees to elbows is a movement often looked at as a scale, but it is far from that–it is often something that demands even more trunk flexion (abs) than toes to bar for many athletes to actually make contact with the knee to their literal elbows.