Mobility
Banded Perfect Stretch x 45 seconds per side
IT Band Stretch x 45 seconds per side
Activation
Two sets of:
Single Arm Cuban Press (light) x 6 reps per side
90/90 Hip Rotations x 60 seconds
Warm-Up
Two rounds of:
200 Meter Row
Banded Forward Walk x 10 reps
Banded Backward Walk x 10 reps
Banded Squats x 10 reps
A.
Every minute, on the minute, for 8 minutes:
3 Hang Power Snatches @ 55%
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Front Squat x 4 reps @ 75%
C.
For time:
100/80 Calorie Row
100 Wall Balls
100 Deadlifts
35-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 115/75 lbs
*Partition the reps however you want, start on whatever you want. But, if you break at all you must switch movements.
TIME CAP = 15 MINUTES
D.
Three sets of:
8-10 Right Leg Bulgarian Split Squats
8-10 Left Leg Bulgarian Split Squats
Rest 60 seconds
Optional Cooldown
Walk on Assault Runner / Treadmill for 10 minutes @ conversational pace.
Athlete Notes:
We are continuing to work on snatch efficiency and speed! Remember, the snatch is the fastest lift so focus on speed with today’s progression. The loading is light which will allow you to focus on extension and speed. You will work with 55% across all sets so resist the desire to add weight! You’ll then move into a new front squat series; please keep the loading at 75% for your working sets.
You’ve got a fun conditioning piece today! We saw a workout like this come up not too long ago in the Wodapalooza Individual qualifiers. It’s a pick your poison workout where you’re trying to get everything done in the fastest and most efficient way that your skillset as an athlete allows for. The goal here is to be moving the entire time and using only transitions to rest. Everyone is going to be a little bit different with how to approach this workout so write down a couple different strategies on the whiteboard and then don’t be surprised if you have to move to plan C. Make sure you let us know what you opted for so that if we run it back down the road you can stick with the strategy and go faster, or opt for a different one to see if that improves your time. Quick note for when you’re deciding, usually shorter faster sets are going to be the way to go. The last thing you want to do is be stuck with 50 deadlifts at the end and have to break it multiple times without any other movements to transition to. Keep that in mind when you’re chipping away.