Lat SMR (4 min)
+
10 Snatch Grip Behind-the-neck Press
5 Wall Squats 2201 (2s down, 2s at bottom, 0s up, 1s at top)
10 Russian Kettlebell Swings
5 Broad Jumps
20 Calf raises (quick)
x2
+
Review Power Snatch with all Athletes. We recommend the Burgener progression.
3 min EMOM
Kettlebell Level Practice
Blue/Purple: KB Snatch Practice
Orange: One-arm Swings
White/Yellow: Two-arm Swings
Right into:
3 min EMOM
40s on/20s off Double-unders Practice
Right into:
3 min EMOM
Purple+:3 Power Snatch
Blue: 3 Hang Power Snatch
Orange: 5 Hang Power Clean
Yellow: 3 Hang Power Clean
White: 8 Russian Kettlebell Swing 35/18
Use this time as PRACTICE! Don’t focus on pushing into heavier weights or higher reps. Focus on tightening up technique and becoming more comfortable with the movements. For Kettlebell practice, if uncomfortable with the movement, use a weight that is lighter than stated for the test on the MAP.
“Travelers Threat”
Purple+:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 70/53 R
12 Strict Press 95/65
200m Run
10 Suitcase Deadlift 70/53 L
12 Strict Press 95/65
200m Run
AMRAP Push-press in remaining time
Blue:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 53/35 R
12 Strict Press 75/55
200m Run
10 Suitcase Deadlift 53/35 L
12 Strict Press 75/55
200m Run
AMRAP Push-press in remaining time
Orange:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 44/26 R
12 Strict Press 55/35
200m Run
10 Suitcase Deadlift 44/26 L
12 Strict Press 55/35
200m Run
AMRAP Push-press in remaining time
Yellow:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 35/18 R
12 Strict Press 45/35
200m Run
10 Suitcase Deadlift 35/18 L
12 Strict Press 45/35
200m Run
AMRAP Push-press in remaining time
White:
15 minute AMRAP
3 Rounds
10 Suitcase Deadlift 26/18 R
12 Strict Press 35/25
200m Run
10 Suitcase Deadlift 26/18 L
12 Strict Press 35/25
200m Run
AMRAP Push-press in remaining time
High intensity (80%+) with shoulder and hinging stamina is the main focus here. Try to go unbroken on all the sets through the 3 rounds, move smooth and move quick. On the suitcase deadlift focus on keeping shoulders square throughout the movement, hold shoulders back and keep the core engaged. When/if the push presses are reached, do big sets and really dig into that burning feeling.