A. Warm Up
5 sets of
Row 150m Acceleration
-Rest walk 75 seconds-
*Acceleration means you start slow and by the end of 150m you are rowing at a high cadence
B. 2″ Deficit Snatch Deadlift
3 sets of 3 reps @ 2020 tempo
C. Snatch Complex
5 sets @ 65-70% 1RM Power Snatch
1 Snatch High Pull
1 Slow Pull Power Snatch (5 second pull to knee)
1 Power Snatch
D. Conditioning
3-4 sets Every 7 minutes
45 Double Unders
15 Dual KB Deadlifts 53/35
9 GHD Sit Ups
12 Dual KB Clean 53/35
9 GHD Sit ups
9 Dual KB Rack squats 53/35
45 Double Unders
*coaches challenge 70/53
*score each round
*135/95 barbell may be done in place of using kettlebells, kettlebells provide a different stimulus requiring more coordination but it allows us to even out our imbalances
*aim to complete sets in 4:00-5:00 range
*1. If your quality of movement is lessening then terminate after 3 sets. No need to promote bad habits. 2. If you have time constraints then 3 sets is still a solid dose for the day 3. If your split times are getting slower and slower and you are in jeopordy of not finishing then terminate sets.