Friday 8.4.2023

“FITNESS”

A. Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single Arm Dumbbell Row x 8 reps @ 21X1 (Left)
Minute 2 – Single Arm Dumbbell Row x 8 reps @ 21X1 (Right)
Minute 3 – Wall-Facing Handstand Hold x 30 seconds
Minute 4 – Dumbbell Weighted Squat Jumps x 6 reps
(jump as high as you can with dumbbells at sides, land softly, rest for 3-5 seconds, then repeat)
Minute 5 – Front Leaning Rest on Rings x 30-40 seconds

B. Every 4 minutes, for 16 minutes (4 sets) for times:
24/18 Calories of Echo Bike
24 Kettlebell Swings

Each set should take no more than 3 minutes (with the Bike portion taking 2 minutes or less).

“PERFORMANCE”

A. Every 90 seconds, for 6 minutes (4 sets):
Snatch Pull + Snatch
(On the Snatch Pull, focus on PUSHING through the legs to break the bar from the floor, and engaging the lats to bring the bar into the hip crease before extending upward with a shrug. Then, lower the bar to the floor and perform a Snatch, utilizing the same mechanics as you did on the Pull)

Build in load over the 4 sets to approximately 75-80% of your 1-RM Snatch

then…

Every 90 seconds, for 9 minutes (6 sets)
Snatch x 1 rep

Build in load to a heavy single Snatch for today

Every 4 minutes, for 16 minutes (4 sets) for times:
24/18 Calories of Echo Bike
8 Power Snatches (135/93 lbs)

Each set should take no more than 3 minutes (with the Bike portion taking 2 minutes or less).

If you can confidently and consistently Snatch over 200 (for men), or 135 (for women), consider scaling the weight up to 155/103 lb here.

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)