April 3, 2024

Thursday L2

Warm-Up:

:40 Active Hang

10 Snatch Grip RDLS (45/35)

8 Snatch Turnovers

:30 Back Squat Hold

5 Snatch LiftOffs

5 Hang Snatch Pulls

3 Power Snatch

:20 Overhead Squat Hold

Strength:

Snatch Deadlift + Snatch Pull + Snatch

7 x 1

New Set Every 1:30

Working the pull here. Don’t extend your hips all the way on the deadlift, focus on using your lats and keeping the bar up against your thighs, while your chest stays over the bar.

Reset after each part.

Metcon:

For Time:

3 Rounds

125 Double Unders

30 Thrusters (75/55)

30 Chest to Bars

Elite: 95/65

Semis: RX

Quarters: 100 Double Unders, 20 Chest to Bars

Stimulus Check:

Be smart round one and two so you can push round 3. Break up all movements into smart sets to keep your rest minimal between sets.

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 Banded Box Squats

9 x 3 @ 50% +25% Across

New Set Every 1:00

Single Leg Hurdle Jump

8 x 1

Progressive

Place Pvc on top of a box sticking out. Jump over it off of one leg then back off of the other leg.

GHD Weighted Negative Glute Ham Raise

4 x 3

Rest 1:15 Between

Bear Hug a medicine Ball/ Plate contol the decent as slow as you can then have a partner help you reset

Dual Kettlebell Front Rack March

3 x 1:00 (Green/Blue)

Rest 2:00 Between

Weighted GHD Sit-up

5 x 5

Rest 1:00 Between