Wednesday 2.22.2023

*Coach’s Notes:

• “Fitness:” The purpose of performing the RDL from a Snatch Grip is to strengthen the lats as you work to keep the bar kept close. Don’t expect the bar to travel as far down the legs as it would in a traditional RDL, due to the width of the arms. If you struggle with the finish on the Turkish Get Up, perform these ONLY to the lunge position, then work your way back down.

• “Performance:” We are working on Snatches from a progressively lower starting position, beginning at the hip pockets, then going to the knee, and, finally, from the floor. The goal is to increase weight with each set over the course of the 18 minutes, finishing with three heavy singles over 90% of your 1-RM.

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Turkish Get Up x 2 reps each arm
Station 3 – Theraband Glute Bridges x 30 reps @ 10X0
Station 4 – Plank Kettlebell Drag Throughs x 45 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:
5 Push-ups
7 V-Ups
9 Kettlebell Swings

C. (Optional) Two sets for quality of:
KB Horn Curls x 12-15 reps @ 20X0
Rest as needed
Reverse Snow Angels x 40-60 seconds (slow and controlled)
Rest as needed

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 1 rep @ 70+%

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch (from the Knee) x 1 rep @ 80+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 reps @ 90+%

B. Complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/133)
5 Strict Handstand Push-ups
7 Toes to Bar

C. (Optional) Two sets for quality of:
KB Horn Curls x 12-15 reps @ 20X0
Rest as needed
Reverse Snow Angels x 40-60 seconds (slow and controlled)
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

40 minutes @continuous effort:
800m Echo Bike or Bike Erg
10 No-Push-up Burpees (sprawls)
200 Meter Run or Row
15 Hollow Rocks
40 Double-Unders or 80 Singles