General Warm Up (5-12)
2 rounds
30-40 Jump Rope (singles, dubs)
20 Banded Pull Aparts
10 Banded Bradford Press
10 Banded Muscle Snatch
Specific Warm Up (12-27)
Snatch/Lunge:
From high hang:
3 Jump and Shrug
3 Elbows High and Outside
3 Muscle Snatch
3 Reverse Lunge Step Right
3 Reverse Lunge Step Left
3 Snatch Balance (land in quarter squat)
2 High Hang Power Snatch
2 Hang Power Snatch
2 Floor Power Snatch
Shoulder to OH/Split Jerk:
5 Strict Press
5 Push Press
5 Push Jerks
4 Strict Press (feet in split jerk position)
4 Jerk Balance
4 Split Jerk
then build to starting weight
(27-35)
Every 1:30 execute 3 split jerks x 5 sets
Ascending in load each set, building to a heavy 3.
RXConditioning (37-56)
AMRAP 5:00
30 Double Under
10 Snatch
2:00 Rest
AMRAP 5:00
30 Double Under
10 Shoulder to overhead
2:00 Rest
AMRAP 5:00
30 Double Under
10 Overhead step back lunge
95/65lb.
Goal: Select a load and scaling option that allows for the work to be done in under 1:00 to start for 1 round and allows for 3+ rounds minimum each interval
Intermediate:
AMRAP 5:00
45 Single under
10 Snatch
2:00 Rest
AMRAP 5:00
45 Single under
10 Shoulder to overhead
2:00 Rest
AMRAP 5:00
45 Single Under
10 Overhead step back lunge
75/55lb.
Baseline:
AMRAP 5:00
20 Single Under
10 Snatch
2:00 Rest
AMRAP 5:00
20 Single Under
10 Shoulder to overhead
2:00 Rest
AMRAP 5:00
20 Single Under
10 Overhead step back lunge
35/15lb.
(56-60)
1:00 KB Lat Smash (each side)
(0-5)
Team, today we have a 4 piece feast! We start with some upper body strength work where our goal is to build to a heavy 3 split jerk through the listed sets! Focus on refining your dip with a vertical chest today and the receiving position of the feet when you catch the bar. If you can improve those, the loads you can handle will improve! Then we get into a 3 part conditioning piece with just you, the barbell and your jump rope. As frustrating as it may seem, these simple combinations are the most elegantly brutal and therefore the most beneficial to our fitness. If you are struggling with double unders, consider reducing reps and getting a few of them in each round mixed in with some singles. And if you are still learning to spin that thing twice around your body for 1 jump, then scale to single unders, but don’t add too many reps to the prescription or you’ll be at the rope too long each round. Picking a load you can use for all 3 movements is the goal and if you can keep yourself moving for an EMOM style pace you are nailing it! We hope for 3+ minimum rounds each couplet–the more the better.