Mobility, Activation & Warm-Up
Perform 60-90 seconds on each side of the following mobility pieces:
–Tricep Stretch
–T-Spine Pulse on Bench, Rack or Table
–Banded Perfect Stretch
Followed by…
Two rounds of:
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Alternating Lateral Lunges (5/side)
20 PVC Pipe Overhead Pogo Hops
Followed by…
Three sets of:
3-Position Snatch (empty bar)
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch x 2 reps
*Sets 1-3 = @ 65% of 1-RM Power Snatch
*Sets 4-6 = @ 70% of 1-RM Power Snatch
*Sets 7-8 = @ 75% of 1-RM Power Snatch
B.
Deadlift
Five sets of 4 reps @ 80+%
*No touch and go.
Rest 2 minutes between sets
C.
35-54:
Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
Followed by…
Three rounds of:
15 Wall Balls (20/14lbs to 10/9′)
10 Alternating Dumbbell Snatches (50/35lbs)
5 Burpee Pull-Ups
55+:
Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
Followed by…
Three rounds of:
15 Wall Balls (20/10lbs to 9′)
10 Alternating Dumbbell Snatches (35/20lbs)
5 Burpee Pull-Ups
Cooldown
400 Meters BACKWARDS Walk with a friend or by yourself 😉
General Notes
Snatches & Deadlifts
Light weight baby! Keeping it light and snappy on your snatches. Again, if your shoulders are feeling a bit tired then please adjust the reps/load or skip all together. You’ll want to take some time to build up in your deadlift to get to your working set. These are higher loads today so, if you know that your 80% for sets will take a TON out of you, then reduce the sets from five to three.
Conditioning
Super fun emom today! Approach this like a zone 2 session since this is a bit longer with no built in rest. You’ll complete a 400 meter run and then go into three rounds of wall ball shots, dumbbell snatches and burpee pull ups. Once you complete three rounds of that you’ll head out the door for the next 400 meter run. For recording purposes please only record your total reps + rounds.
Scaling Options for Burpee Pull-Ups (choose one of the following)
10 Burpees
Burpee + Jumping Pull Up
Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Snatch Prep
20:00-36:00 – Snatch Sets
36:00-41:00 – Deadlift Prep
41:00-53:00 – Deadlift Sets
53:00-55:00 – Conditioning Set-Up
55:00-80:00 – Conditioning
80:00-90:00 – Cooldown