Wednesday 3.23.2022

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Filly Carry x 30 seconds each side
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – Hollow Hold or Hollow Rock x 40-60 seconds

B. Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Burpees
30 Kettlebell Swings

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch (above the knee) x 1 rep

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

*Start at 50% of 1-RM and build in load over the 18 minutes. Use the positional work at the beginning to dial in your technique for the heavier Snatches toward the end.

Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/93 lbs)

*We did a similar workout back in July, that ended with 10 Power Snatches — but we feel that we’ve collectively leveled up, so here’s the full “Isabel,” split half :)

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike
10 No-Push-up Burpees (sprawls)
200 Meter Run
15 Sit-Ups
40 DUs or 80 Singles