8.5.2022
Warm-up
[3-10:00]
7:00 @ warm up pace
30s single unders
9 OH Reverse lunges
7 PVC pass throughs
5 PVC snatch balance
3 burpees
Specific Prep
[10-15:00]
Demo and then 3-5 practice reps of each movement in Today's snatch complex (with empty bar or PVC)
Hip Power Snatch/Hip Snatch
OHS
Weightlifting
[15-27:00]
Hip Power Snatch + Overhead Squat + Hip Power Snatch (1.1.1 x 8 sets; every 1:30)
Hip Snatch + Overhead Squat + Hip Snatch (1.1.1 x 8 sets; every 1:30)
Specific Prep
[30-38:00]
2 primer rounds - increase pace per round
3-5 Power snatch
3-5 burpees
20-30 Double unders
rest 1:00
Metcon
[35-55:00]
Madison (Time)
3 rounds - Increase pace per round
10 Power Snatch (95/65)
12 Burpees
50 Double unders
OPEN(RX+): PS (115/75) / 75 double unders
CC: Pacer/SUSTAIN
Choose a weight for the PS/HPS that you could go unbroken on, but in workout, 1-2 sets
Use the burpees as the pacer movement each round and try to go a bit faster each round here
Madison First Timers (Time)
3 rounds - Increase pace per round
10 Power Snatch (95/65)
12 lateral burpee over bar
25 Fat Rope Jump Rope
Madison (BUILD) (Time)
3 rounds - Increase pace per round
10 Hang Power Snatch (45/35)
12 Burpees
75 Single unders
Cool Down/Stretch
[55-60:00]
Banded Shoulder distraction 1:00 per side
Calf Smash 30s per side
Childs Pose 2:00
