WARM-UP
1 set: :30 Run, Assault Bike, Row, Skierg 10 Snatch Grip Deadlift (empty bar) 1 set: :30 row, bike, or SkiErg 10 Snatch High Pull (empty bar) 1 set: :30 row, bike, or SkiErg 10 Power Snatch (empty bar) 1 set: :30 row, bike, or SkiErg 10 Overhead Squat (empty bar) 1 set: :30 row, bike, or SkiErg 10 Hang Squat Snatch (empty bar) 3 sets: 2 Snatch – Rest 1:00 between sets. NOTES
Test / Training Every 2:00 for 10 rounds: 2 Snatch – Start light, and add weight as technique allows, working up to a heavy set of 2. – For any missed rep, reduce the load by 10% or more and continue in the next round. Stimulus & Goals
Competition: 75 min Warm up: 15 min See Above Workout 1: 20 min Today’s Rx Workout 2: 20 min For time: Row 250 m – Rest 1:00 Row 500 m – Rest 2:00 Row 1,000 m – Rest 4:00 Row 500 m – Rest 2:00 Row 250 m Stimulus & Goals
Workout 3: 10 min EMOM 8: Min. 1 | 15-20 GHD Sit-up Min. 2 | :15-:20 hanging L-sit hold NOTES
Stretching: 10 min 1 set: :45 forearm stretch (extension) :45 forearm stretch (flexion)
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May 2024
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