Mobility
Partner T-Spine Stretch x 15 seconds
followed by …
Band Distracted Pec Stretch x 45 seconds per arm
60 Seconds T-Spine Mash & Hold on a foam roller
Activation
Banded Face Pulls x 20 reps
Rest as needed
Y-T-W Exercise x 5-6 reps each (can do this on the floor on prone on a bench)
Rest as needed
“Warm-Up”
60 Seconds Prone Plank Hold
200 Meter Nasal Breathing Only Jog
5 Scap Push Ups + 10 Push Ups @ 111
400 Meter Nasal Breathing Only Jog
10 Single Arm DB Overhead Squat (5 per side)
200 Meter Nasal Breathing Only Jog
5 Hawaiian Squats per side
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep from low blocks @ 75+%
*Set the block height to where the bar sits at mid shin. Please build over the course of the 8 sets. If you do not have blocks, then perform this as a hang snatch from mid patella.
B.
Every 2 minutes, for 8 minutes (4 sets of):
Back Squat x 2 reps @ 85-92%
C.
Complete as many reps as possible in 6 minutes:
30 Double Unders
3 Wall Ball Shots
30 Double Unders
6 Wall Ball Shots
30 Double Unders
9 Wall Ball Shots
30 Double Unders
12 Wall Ball Shots
…
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
Double-Under Substitutions:
20 Seconds Double-Under Practice
60 Single-Unders
15 Plate Jumps (jump on and off of a 25 lbs plate)
**If strength is your primary need right now then substitute today’s metcon for the strength accessory option in the additional sessions.
D.
Optional
Two-Three sets of:
8-10 Right Leg Bulgarian Split Squats
Rest 15 seconds
8-10 Left Leg Bulgarian Split Squats
Rest 60 seconds
General Training Notes:
You get to build to a heavy today for your snatches! This doesn’t mean you need to PR here but you will want to build to what feels heavy for today (which may or may not be a PR). Then onto some heavy squat doubles. Please take some time to build to your working set and, if you experience any knee pain, omit squatting and replace with an 800 meter reverse sled drag (target those quads). Then a fun, short Open style conditioning piece! Just two movements paired together for a 6 minute amrap (no intervals for you Masters today). Smooth is key on this workout. Smooth with the double-unders and smooth with your transitions. Don’t plan to break on your double-unders; instead just keep moving if you are in rhythm. Your arms will likely tire out before your legs with the pairing of double-unders and wall balls so make sure to relax your arms after each wall ball throw (try not to keep them extended the entire time). You are only working for 6 minutes so start emptying the tank as you get to the 4:45 minute mark. Looking forward to seeing how deep people get into this workout!