Warm-up
With a PVC:
10 Pass Thru’s
10 Around the World (total)
10 OHS
Grab an empty BB:
5 Muscle Snatch from Hang
10 OHS
5 Squat Snatch from below the knee
+
PVC Game x 5:00
10 Pass Thru’s
10 Around the World (total)
10 OHS
Grab an empty BB:
5 Muscle Snatch from Hang
10 OHS
5 Squat Snatch from below the knee
+
PVC Game x 5:00
Prep
2 Rounds of:
10 Passes each side foam rolling adductors.
10 (total) Goblet Lateral Squats (light)
10 X-Band Walk each direction
*Rest as needed between sets
10 Passes each side foam rolling adductors.
10 (total) Goblet Lateral Squats (light)
10 X-Band Walk each direction
*Rest as needed between sets
Strength
Squat Snatch
Squat Snatch: 8 x 2. Rest 90s-2:00
– Work up to 75% or to a moderate load resetting between reps. This can be technique work for beginners with empty barbell.
– Work up to 75% or to a moderate load resetting between reps. This can be technique work for beginners with empty barbell.
Training Intent
8 sets of doubles adding weight each set for squat snatches. These are NOT touch n go so make sure your athletes reset between reps and establish a perfect set-up position. There will be plenty of time to focus on technique and go through extra progressions today if needed.
WOD
“Ring of Fire”
For time: (10min Cap)
21-15-9
Overhead Squats (115, 75)
Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
RX: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows)
21-15-9
Overhead Squats (115, 75)
Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
RX: (95, 65)
L2: (75, 55) (Assisted Pull-ups)
L1: (65, 35 Front Sq) (Ring Rows)
Training Intent
This workout should be completed at near maximal output, unbroken sets for the entire workout if possible. The time cap is 10:00, but advanced athletes should shoot for sub 5:00. If OHS is not a viable option I would encourage your athletes to scale to a Front Squat so they don’t miss the boat on the level of intensity that should occur with this workout.
$ Out
8:00 Accumulate Max 100 meter Trips of Single Arm Farmer Carry, AHAP.