Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Sandbag Bearhug Carry
15/12 Calorie Echo/Assault Bike
Followed by…
Three rounds for quality of:
100 Single Unders
50
A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch
Sets 1-3: 3 reps @ 60-65%
Sets 4-6: 2 reps @ 70-75%
Sets 7-10: 1 rep @ 80%
At the 15:00 mark…
Four sets for times of:
8 Power Snatches (135/95lbs)
Alternate 1:1 with a partner.
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Double Dumbbell Snatches (50/35lbs)
9 Dumbbell Step Ups (50/35lbs to 24/20″)
12/9 Calorie Echo/Assault Bike
At the 9:00 mark, rest 60 seconds, then…
One round for time of:
12 Double Dumbbell Snatches (50/35lbs)
18 Dumbbell Step Ups (50/35lbs to 24/20″)
24/18 Calorie Echo/Assault Bike
C.
Three sets of:
8-10 Dumbbell Z Press
Rest 30 seconds
8-10 Feet Elevated Ring Rows @ 1111 tempo
Rest as needed
Athlete Notes:
AMRAP, rest, for time. Treat this like a 2 part event with multiple scores. How are you going to pace it to maximize both? Stay consistent during the 9 minute piece, try to catch your breath in the 60 second break, and then it’s full send to the finish line in the for time portion.