MONDAY, SEPTEMBER 30TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build over the course of 6-7 sets to a heavy set of squat snatch OR focus on technique.
– Conditioning: This workout is intended to be done at near maximal effort. Whatever load you choose
for squat snatches should allow for FAST sets! Do not try to pace this one, just go for it! Score = total
reps
B) Warm Up (3:00 – 15:00)
3:00 – 8:00
5 Minutes of Dynamic Movement that consists of
A Skips
Knee Grabs
Solider Kicks
Walking Lunges with a twist
High Knees
Back Peddle
Carioca
90 Degree Hip Rotations
Etc.
8:00 – 15:00
Banded Snatch Warm-up + Thoracic Mob
– 10 Pass-Thru
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Wall Slides
C) Strength (15:00 – 45:00)
Squat Snatch: 10 x 2. Rest 60-90s.
– Add weight each set or focus on technique.
– Beginner Strength: Front Squat: 5 x 5. Rest 90s.
D) Conditioning (45:00 – 55:00)
”The Departed”
In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)
Rx+:(135, 95) (Rest 12:00 + Repeat)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches
E) Extra Credit (After Class)
2:00 Global Foam Roll Quads
2:00 Global Foam Roll Lats
2:00 Parasympathetic Breathing