*Do a set every 1 minute and 30 seconds.
3 Block Pause Snatch OR Hang Pause Snatch @ 6/10 RPE
3 Block Pause Snatch OR Hang Pause Snatch 6/10 RPE
3 Block Pause Snatch OR Hang Pause Snatch 6.5/10 RPE
3 Block Pause Snatch OR Hang Pause Snatch 6.5/10 RPE
3 Block Pause Snatch OR Hang Pause Snatch 7/10 RPE
*From above the knee (hang)
**Pause in the receive for 2 seconds.
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
25ft Sled Push (moderate)
10 Hanging Scap Retraction
3 Rope Sit to stand (OR 3-5 Chin Ups)
5 Single Arm Kettlebell Clean and Jerk (light to moderate) (each side)
-Then-
Warm Up to Kettlebell Clean and Jerk/Sled weights.
2. Workout Prep
1 set (at workout pace):
25 foot sled push (at workout weight)
1 halfway legless rope climbs
2 hang kettlebell clean and jerks
3 rounds:
2 legless rope climbs
12 hang kettlebell clean and jerks (2×53/35)
100ft Sled Push
Round 1: (325/280)
Round 2: (280/235)
Round 3: (235/190)
*Weight is total of sled+weights on sled
Time Cap: 18 minutes
TEST DAY
In 2 Minutes complete max reps of the following complex
3 Toes to Rings + 2 Kipping Ring Muscle Ups + 1 Ring Dip
Score is total number for FULL complexes complete + reps of complex not completed
**If you did 5 complexes then finished 3 Toes to Rings before time was up your score would be 5 Rounds + 3 Reps
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch