Thursday L2

Warm-Up:

10 Ring Kips

6 Toes to Rings

8 Snatch Grip Deadlifts

6 Snatch Turnovers

6 Good Mornings

4 Back Squats

:20 Overhead squat Hold

 

Strength:

Above the Knee Halting Snatch

7 x 1

New Set Every 1:30

Pause for 2s just above the knee

Working on keeping the bar close around the knee and being patient in the pull.

Progressive

 

Metcon:

10 Rounds

12 Bar Facing Burpees

6 Squat Cleans (135/95)

 

Elite: 155/105

Semis: RX

Quarters: 95/65

 

Stimulus Check:

Work on staying close to the barbell For quick Singles and dropping right down to the burpees. goal of this workout is to move the entire time, no resting with your hands on knees or stepping away from the barbell. this means come out under control and start picking up the pace after the 5th round.

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

 

Accessory:

Sumo Deadlift

7 x 2 @ 70% Across

New Set Every 1:00

Deadstop Reps. No touch and go.

 

Seated Broad Jump

8 x 1

New Set Every :45

 

GHD Glute Ham Raise

4 x 10

Rest 1:15 Between

 

Banded Belt March

3 x 2:00 (Black/Green)

Rest 1:30 Between

 

Overhead Weighted Sit-up

5 x 3

Rest 1:00 Between

Feet anchored

 

For Time:

3km Assault Run

Every 4:00 Including 0:00

100′ Tank Push (Setting 2)

100′ Farmers Carry (70/53s) no

Cap: 21 Minutes