30 jumping jack
20 lateral jump over bar
10 Spider-Man
5 hip down push up
5 push up
5 burpee
4 burpee lateral jump over db
_________
10 hollow rock
10 Superman
5 Kip swing
5 Kip swing + knees to chest
2x 5 toes to bar or scale
________
3 snatch deadlift
3 muscle snatch
3 hang power snatch
3 hang muscle snatch
Every 2:00 for 5 sets execute:
3 Hang Power Snatch
These sets should be challenging from the start today. No risk at missing but not light and easy to start, leave a little room for building.
RXconditioning
24-18-12
Hang Snatch (75/55lb.)
Toes to bar
Lateral Burpee over Bar
Goal: Sub 11:00
Cap: 14:00
Intermediate
24-18-12
Hang Snatch (55/35lb.)
Hanging leg raise
Lateral Burpee over Bar
Baseline
18-12-6
Hang Snatch (25/15lb.)
Lying leg raise to bar
Lateral Burpee step over bar
1:00 of banded face pull (max reps)
1:00 Rest
2 sets
+
2:00 accumulate in bottom squat (stretch position not “work” position)
This flow is 3:00 of an erg then 3:00 cycling through a series of movements. Regardless of where you are in the series of movements, after 3:00, move on to the next erg.
3:00 Bike
3:00 of:
12 Banded good morning
12 Banded overhead press
12 Banded face pull
12 hollow Rock
12 Superman
3:00 Row or Ski
3:00 of:
:10-:20 Dead hang
:30 Pancake stretch
20 Standing Landmine rotations
10 Landmine thrusters
3 rounds
Today we burn it down. This triplet is designed to be a fast but moderate time domain burner. The grip and shoulders will get taxed with the combo of the hang snatch and toes to bar. This will demand awareness and pacing, the burpee will not. Use that as the movement to hammer down on consistency. Like the squat yesterday, the burpees don’t have to be crazy fast, but you should be steadily moving. The hang snatch should be scaled so that you can get to 24 in 2 sets, and the goal would be to keep it at that in the rounds to follow. Toes to bar should be done in 3 sets to get 24, or less.