11.11.2021
Warm-up
(3:00 – 15:00)
2 Sets or 10:00
200m Run
10 Air Squats
5 Inchworm to Hollow Hold (1sec)
5/5 Single Arm Russian KB Swings
5 Hang Muscle Cleans
5 Tall Cleans
Specific Prep
(15:00 – 25:00)
4 Rounds - Increasing to Working Weight
Pause Clean (1’’ below knee) + Full Clean
5/5 Wall Lean Sprint Steps
3/3 KB Snatch
Metcon
(25:00 – 50:00)
Hall (Time)
5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
Women's weights:
155#
35# KB
Time Domain: 2:30-3:00/Round
Weight on Squat Cleans should be heavy, but no more than 70-75% of your 1RM. Think singles from the start here.
Run should be High effort today
Choose a weight on KB snatch that allows smooth/solid mechanics.
Hall (FITNESS) (Time)
5 Rounds for Time (25:00 CAP)
3 Squat Cleans (185/125#)
200m Run Sprint
20 Kettlebell Snatches 45/25# (10 each arm)
2 minutes Rest between each round
Time Domain: 2:30-3:00/Round
Weight on Squat Cleans should be heavy, but no more than 70-75% of your 1RM. Think singles from the start here.
Run should be High effort today
Choose a weight on KB snatch that allows smooth/solid mechanics.
Hall (BUILD) (Time)
5 Rounds for Time
3 Hang Power Clean + Front Squat (115/85#)
200m Run Sprint
20 DB Hang Snatch (10/10) 30/20#
Rest 2:00
Cool Down/Stretch
(50:00 – 60:00)
2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
