Warm-Up | Performance
200 Meter Run
Band Assisted Lat Stretch x 60 seconds per side
Band Assisted Perfect Stretch x 60 seconds per side
200 Meter Run
Band Assisted Scarecrow x 60 seconds
Hawaiian Squats x 5 reps per leg
200 Meter Run
Followed by…
Two Sets:
Grab a 15-35 lbs plate and complete the following with nasal breathing only…
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps
Rest as needed (or don’t rest if not needed)
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1 reps @ 75-90% of 1-RM Snatch
(rest 10-15 seconds between the two reps)
For all 16 snatches today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.
B.
Against a 3-minute clock, for max load:
400 Meter Run
10 Toes to Bar
5 Squat Snatches
Rest 2 minutes between sets, and complete a total of three (3) sets. You may change loads for your snatches between sets. Sum the total weight of successful snatches for your overall score.
A. 125-130-135-140-145-150fx1-150-150
B. rx 4×105 5×95-5×100
totally misjudged how fast I would need to cycle and was expecting to go up in weight. No misses set 1 but ran out of time dropped weight and cycled without dropping set 2 had 20 sec left set 3 had 10 sec left. If I had started at 95 I think I would have hit 105#
A.75/80/85/90/95/100/100/105
B. 85*5/95*5/100*5=1400lbs