September 24, 2023

Monday L2


Snatch Pull + Hang Snatch + Below the Knee Snatch

15 Minutes to Establish a heavy Complex

Reset after the Snatch Pull



Every 4:00 for 5 Rounds

15 Toes to Bar

10 Sandbag Cleans (150/100)

200m Run


5 Scores Here


Semis: 20 Toes to Bar

Quarters: As Prescribed

Open: 6 Sandbag Cleans


Stimulus Check:.

Looking for :45-1:15 of rest per interval. try to keep the toes to bar unbroken for as long as you can. 


Optional Additional Work Sessions:

  • Only do additional training if you’re able to recover for next training session
  • Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work



SSB Sumo Good Mornings

1 RM



GHD Glute Ham Raises

4 x 3-5

Rest 1:30-2:00 Between


GHD Weighted Prone side to sides

4 x 20


Rest 1:00-1:30 Between


3 Rounds

200m Sled Drag (180/135)

200m Sandbag Bearhug Carry (100/80)


September 24, 2023