MONDAY, SEPTEMBER 2ND, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a 1RM Power Snatch over the course of 7-8 sets. Be smart with adding weight and
go for a small PR.
– Conditioning: Today is a benchmark workout that is intended to push you to your limits. With that said,
loading needs to be light. Worry less about redlining and more about challenging yourself with a tough
pace.
B) Warm Up (3:00 – 15:00)
3:00 – 5:00 – Self Facial Myofacial release (SMR)
Foam Roll each Lat x 30s each
5:00 – 10:00 – Dynamic Movement
Skips, lunges, butt kickers, jumping jack shuffle ect.
10:00 – 15:00 Movement/CNS
3 Muscle Snatch
Put bar down and perform 3 Kneeling Jumps + Vertical Jumps to activate the CNS.
3 OHS
Put bar down and perform 3 Kneeling Jumps + Vertical Jumps to activate the CNS.
2 Power Snatch.
Put bar down and perform 3 Kneeling Jumps + Vertical Jumps to activate the CNS.
Then on the coaches call
3 Power Snatch resetting between reps.
C) Strength (15:00 – 45:00)
1) Power Snatch: 1RM in 8-10 sets. Rest 2:00
– sets should look like: 3-2-1-1-1-1…
– Beginner: 8 x 2 @light. Rest 90s.
– Alternative Movement – Sumo Deadlift up to a moderate triple.
2) Metcon Prep – Power Snatch + Burpees Over the Bar: 3 x 5 + 5 increasing intensity each set. Rest
60s.
D) Conditioning (45:00 – 55:00)
”James B”
4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar
Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)
9:00 Cap
E) Extra Credit (55:00 – 60:00)
Banded Pull-throughs x 5 Minutes Max Reps