Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
50 Foot Single Arm Carry (each arm)
30 Second Bottom of Goblet Squat Hold
Followed by…
Three rounds of:
200 Meter Run
10 PVC Pass Throughs
10 PVC Snatch Balance
10 PVC Overhead Squats
A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch
Sets 1-4: 2 reps @ 70-75%
Sets 5-10: 1 rep @ 80-85%
*Do not exceed 85%, we will snatch heavy in the metcon.
B.
“2023 Semi-Finals Event 4 and 5”
Event 4
For time:
800 Meter Run
Max Snatch
Time cap = 6 minutes
2 minute reset, then, at the 8:00 mark…
Event 5:
For time:
8 Snatches (185/125lbs)
800 Meter Run
Time cap = 6 minutes
C.
For completion:
15 Back Squats (at the weight you used for 12 last week)
Rest 60 seconds
10 Back Squats (same weight)
Rest 30 seconds
10 Back Squats
Athlete Notes:
Run hard, snatch heavy… then, snatch fast run faster. We love testing some of these workouts so that you guys get a chance to compare yourselves to some of the best in the sport. If you have an assault runner, try to use that. For your run, hit it at an aggressive pace, but you’re going to want to be able to lift heavy so you’re not trying to PR your 800.. think of it like you’re between your mile and 5k paces, then go start around 80% and hit a confidence weight then send it on the second and third attempts. For workout 5 your goal should be unbroken and then break the monitor you’re running so hard.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Short Option
Three to Four sets for times of:
Echo or Assault Bike 1200/900 meters (.75/.57 miles)
50 Foot Hand Over Hand Rope Pull (225/180lbs)
50 Foot Sled Push
Ski Erg 500/450 meters
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
Rest 2 minutes between sets
Strength Accessory Option
Three sets of:
16-20 Front Rack Alternating Reverse Lunges
60 Seconds of Wall Sit
30 Seconds of MAX Reps of Back Squats with Lunge Weight
Rest 2-3 minutes
Additional Work Option
Four sets of:
2 Minute Sandbag Bearhug Hold
Immediately followed by…
75 Double Unders
50 Foot Handstand Walk
Rest 60 seconds between sets
Additional Work Option
Every minute, on the minute, for 20 minutes:
Station 1 – 15-20 Calorie C2 Bike
Station 2 – 15-20 GHD Sit-Ups
*Goal is sub 45 second stations.