Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Banded Hamstring Curls
20 Supinated Grip Band Pull Aparts
10 Dumbbell Z Press
Followed by…
Three rounds of:
5 Hang Power Snatch
5 Snatch Grip Push Press
5 Overhead Squats
*empty bar up to 95/65lbs
A.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch Pull + 2 Low Hang High Pulls + Squat Snatch + Overhead Squat (60-70%)
B.
Four sets of:
5 Front Squats @ same weight or slightly heavier than last week (approximately 65% of 1RM)
Rest 1-2 minutes between sets
C.
Six sets of:
15/12 Calorie Row
12 Ground to Overhead (95/65lbs)
12 Bar Facing Burpees
Rest 1:1 or Alternate with a partner
Athlete Notes:
Grippy sprint rest coming up today. The goal should be less than 2 minutes per round so if you’re struggling to make that time domain, consider dropping the reps by 1-2. This is an all out sprint each round so we want to see high cal/hr on the rower, unbroken on the light barbell, and then your fastest pace of burpees. You get a full 1:1 rest so you should be able to replicate the effort each round, it’s just going to take a little grit.