5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
*10 Single Arm DB Bench (5+5) after each set.
No set “height” on box but should be challenging
Alternating Legs – 5/5
1:30 Cardio of Choice
PVC Pipe –
10 PVC Pipe Pass Throughs
10 PVC Pipe WindMills (5 Right Leading 5 Left Leading)
10 PVC Pipe Rainbows (5/side)
Burgener Warm up Snatch – PVC Pipe
3 reps at each position
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
Barbell Skill Transfer Snatch:
3 reps of each movement
1. Snatch grip push press
2. Snatch Grip Tall Push Jerk
3. Overhead Position Dip and Punch "Overhead Strength"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance: Feet in catch/landing position, Dip, Drive (Jump UP), drop Under bar, punch barbell – "FAST HANDS"
5. Drop Snatch: feet in catch/Landing position (Bottom of Squat) no jump, No Dip, just Push and Drop "SPEED UNDER"
6. Snatch balance, – Feet in "setup" position, Barbell behind neck in snatch grip, Dip, Drive (Jump,) Drop under barbell while punching barbell -"FOOT AND ARM SPEED"
2 Parts
A: 6:00
– Rest 2:00-
B: 6:00
For load:
In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
For time:
8 Power Snatches (155/105)
800m Run
In Comment input Time for part B
Part B:
For time:
8 Power Snatches (155/105)
800m Run
8 Minute EMOM
Odd Minute: 16 Alternating Leg Toes To Bar [8 per leg]Even Minute: Accumulate Max Effort in seconds of L-Sit Hold on Parallettes/Boxes [within the minute]
*If you can’t do more than 15 seconds each round…accumulate 15 seconds
Score is your longest Max Hold in seconds of L-Sit [within the minute]
Max L Sit – Score is LONGEST duration
*due to space/equipment availability; athletes will switch “lifts”