From 0:00 to 5:00…
Pause Overhead Squat + 1 Snatch Balance
All repetitions are taken from the rack, and we are looking for lighter loads here for skill refinement. On the pausing overhead squat, we are looking for a 2-second pause in the bottom of our active squat. Maintain tension in the bottom and dial in positioning here. On the snatch balance, we are looking for speed beneath the bar, now jumping back to that same bottom position.
Percentages are not assigned here, as we are looking to work with light loads, if not the empty barbell.
From 5:00 to 10:00…
Build to a moderate 3-Position Squat Snatch
Positions are pockets, knee-level, and the ground.
Building to a moderate load here – and not a heavy. Piecing together the positioning and speed in the first part, we are now working through different positions in the full snatch. Aim for 3-4 sets inside this 5:00 window.
From 10:00 to 15:00…
1 Squat Snatch
Build to a moderate/heavy for the day. If the weights feel good, free to climb, but this is not an effort to find a new PR today.
Every 3 minutes perform 3 perfect deadlifts + 1-5 strict HSPU for 15 minutes
Focus on the HSPU is perfect form. No sagging in the midline. Think of your core as made of steel and eliminate all extra movement. These are for quality, so modify with pike push ups or boxes if necessary.
Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Row
Partners complete full round, then switch.
*If all rowers are taken, can do 14/10 KB SDHP in place of row.
cool down 2 min tire hamstring stretch 90 sec/side figure four stretch
Stimulus: high-intensity bursts of speed and power, goal for each interval being purposely very quick. Each set of deadlifts *must* be unbroken. Choose a weight could lift for 21+ repetitions, when rested.
100 meter shuttle= 50m out, 50m back shuttle run
3 Rounds, resting as needed between all movements: :30s GHD Supine Hold :30s Unilateral Kneeling Strict Press, right :30s Unilateral Strict Press, left :30s Hip Extension Hold :30s Straight Bar Dips
GHD Hold, only descend as far as you can hold for 30 seconds unbroken. This does not need to be at parallel. strict press, choose weight, KB or a DB. straight bar dips, can do between boxes
AMRAP 15: 30 Double-Unders 15 Power Cleans (115/80) 30 Double-Unders 15 Toes to Bar
Cool Down 1 min banded shoulder distraction/side 2 min calf stretch/leg
DU: relax and breathe! Power cleans: choose a weight you could do 21+ reps unbroken when fresh. Suggested rep scheme to preserve grip for this workout-5-5-5 or 6-5-4. It will feel easy in the beginning, but your grip will suffer if you go out with too large of sets. TTB: break them up early to preserve grip. power is generated from the back swing. keep knees straight and think long stretched out back swing.
Optional Row Conditioning
4 Rounds: 1:00 on, :20s off :40s on, :40s off :20s on, 1:00 off
Row for calories Score= total across the four rounds In the comments indicate your breakdown per each round (example 40/39/38/41).
Goal is to increase power output as the time domains become shorter. find a pace inside each time domain that you can sustain for all four rounds.