WARM-UP
EMOM 9: Min. 1 | 1:00 easy Run Min. 2 | :30 Single-Unders Min. 3 | 10 alternating Samson stretches 1 set: 10 Toy Soldier 10 alternating Lunge 5 Elbow to instep + hamstring stretch / leg 15 jump squat 3 sets: :20 Double Unders 5 Weighted Box Step (20 in) NOTES
Pre-workout: 4 sets for load: 8 double-KB / dumbbell front squat – Rest 1:00-1:30 between sets. RX For time: 150 Double Unders 30 KB Weighted Box Step (35/53 lb) (20 in) 100 double-unders 20 KB box step-ups 50 double-unders 10 KB box step-ups INTERMEDIATE For time: 100 double-unders 30 KB box step-ups (35/53 lb) (20 in) 65 double-unders 20 KB box step-ups 30 double-unders 10 KB box step-ups BEGINNER For time: 150 Single-Unders 30 KB box step-ups (18/26 lb) (20 in) 100 single-unders 20 KB box step-ups 50 single-unders 10 KB box step-ups Stimulus & Goals
Competition: 75 min Warm Up: 20 min See above Workout 1: 15 min Today’s Rx Workout 2: 15 min Snatch: Every 1:15 for 9 sets: 3 Hang Power Snatch (40-50%) – Above the knee NOTES
Workout 3: 15 min 3 sets: 10 snatch-grip shrugs 10 snatch-grip supinated barbell rows 20 Evil Wheel NOTES
Stretching: 10 min 1 set: 1:00 KB calf mash / side 1:00 saddle stretch
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April 2024
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