Warmup
Time: 20
Lat SMR (5 min)
+
15 Banded Pull-apart
10 Behind the neck Press w/ PVC
10 Overhead Squat w/ PVC 2s pause at bottom
20 Calf Raises
x2
+
Hang Power Snatch Review
Part 1
Time: 20
Primary: Ventilation - Secondary: Plumbing
16 minute AMRAP
10 Hang Power Snatch 75/55->65/45->55/35
8 Burpees Over Bar->Bodybuilders->To Box
10 Overhead Squats 75/55->65/45->55/35
8 Burpees Over Bar->Bodybuilders->To Box
200m Run
Members should expect heavy breathing and high heart rate (90%+). Snatches and OH Squats should be done in no more than 2 sets and movement should consistent for burpees and the run. Scale in order to meet these requirements and keep intensity high.
Tips – Work to stay fluid and smooth on the hang power snatches, keep the bar close and get into a good rhythm. Breathe through the burpees as much as possible, do NOT rush these… you’ll move right into overhead squats where stability is key, so if you have any overhead mobility issues make sure to do some extra work before you start. Following another set of burpees you’ll be out on a run, where you should be working on shaking and flushing the arms out.
Part 2
Time: 20
Primary: Plumbing - Secondary: Ventilation
15s Max Distance Sled Push
Rest 2 minutes
x5
These should be fast and max effort. Scale the weight so that the sled is moving fast for all 15s, can maintain intensity through the 5 bouts, and are smooth throughout.
Tips – Stay low on the sleds, and pick the knees up – the goal here is speed, and maintaining the speed. The first set may not fatigue you, as it’s a short interval (in the CP realm), but as the sets progress, you’ll start to feel the fatigue. Make sure to focus on quality of movement.