LATERAL BARBELL BURPEES & ROPE CLIMBS – The Arms
Movement Prep
15 Second Dead Hang
5 Knees to Armpit
3 Hanging Foot Locks
1 Rope Climb
SUBS:
Climb shorter ropes on rig with feet staying on the ground
Strict CTB or Strict pull ups (5 pull ups = 1 rope climb)
POWER SNATCHES – The Arms
Movement Prep
Establish Hand Position
4 High Hang Power Snatches
4 Hang Power Snatches
4 Power Snatches
+
Build to Workout Weight
For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
5 Rope Climbs
800 Meter Run
50 Lateral Barbell Burpees
• The opening 800 meter run is basically the buy-in for the rest of the workout
• Run at a pace that allows you to come in and smash the 50 light power snatch reps
ROPE CLIMBS & POWER SNATCHES & OTHER RUNS
• Let’s aim to be fairly aggressive on these two inside movements
• Even if being aggressive results in getting pretty fatigued, the runs that follow give us an opportunity to just keep moving forward
• We can use the first 100-200 meters of the 800 meter runs to get our breathing back to a good rhythm before settling into a more moderate pace
• While the rope climbs are singles all the way, Fraction the snatches to limit your rest time for the lightweight bar today.
LATERAL BARBELL BURPEES
• With 50 lateral barbell burpees to finish it out, we want to find a strong pace
• However, this strong pace will likely not be sustainable for all 50 reps
600 Meter Run
50 Hang Power Snatches (empty barbell)
600 Meter Run
25 Ring Rows or banded pull ups
600 Meter Run
50 Lateral Barbell Burpees
400 Meter Easy Jog
+
40 Seconds each:
Active Spidermans
PVC Pass Throughs
Push-up to Down Dog
PVC Lat Stretch
Inchworm to Push-ups
PVC Power Snatch
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY (12:00 – 15:00)
Child’s Pose: 1 Minute
Pigeon Pose + Lat Reach: 1 Minute Each Side