General Warm Up (5-15)
P1) :30 Row
P2) :30 Banded Pass Through, :30 Inchworm, :30 Banded Muscle Snatch, :30 Banded Overhead Squats
*P1 row, P2 pass throughs, both working at the same time. After :30 rotate and P1 does pass throughs and P2 does row, rotate back and move to next movement.
Specific Warm Up (15-25)
Hang Snatch:
5 Hang Jump and Shrug
5 Hang Elbows High and Outside
5 Hang Muscle Snatch
5 Overhead Squats
6 Snatch Balance (2 quarter, 2 parallel, 2 full depth)
3 Hang Power Snatch
3 Hang Squat Snatch
get to starting load…
RXConditioning (27-51)
Every 4 minutes x 6 sets:
20/15 Cal Row
3 Hang Snatch
Intermediate:
Every 4 minutes x 6 sets:
15/10 Cal Row
3 Hang Snatch
Baseline:
Every 4 minutes x 6 sets:
10/7 Cal Row
3 Hang Snatch
(55-60)
:30-1:00 Banded Lat Stretch (each side)
:30-1:00 Banded Bully Stretch (each side)
Bully Stretch:
(0-5)
Similar to Monday, but different. We are developing your ability to move load under fatigue. We want the barbell to be as heavy as you can allow for the time allocated in each interval. This will challenge folks who are great with a barbell but maybe not so great with heavy breathing and challenge those are great with heavy breathing because they still have to lift a heavy barbell. The prescribed reps should happen unbroken each round.