July 7, 2024

Monday L2

Warm-Up:

3 Rounds:

50 Single Unders

5 Burpees

5 Muscle Snatches

5 Overhead Squats

Strength:

Power Snatch + Snatch Balance + Snatch

7 x Complex

New Set Every 2:00

Drop and reset after the Snatch Balance

Work on catching the snatch balance as deep as possible

Progressive but no more than 85%

Metcon:

7 Rounds

Every 3:00

8 Overhead Squats (135/95)

10 Bar Facing Burpees

12 Toes to Bar

Elite: 155/105, 15 Toes to bar

Semis: RX

Quarters: 10 Toes to Bar, 115/75

Stimulus Check:

Looking to keep everything unbroken with 1:00 of rest each time. the first 3-4 round should feel relatively easy. if come round 3 your are dying scale down a level to finish out the workout with a good rest each interval.

Optional Additional Work

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

Bow Bar Front Squat

3,2,2,1,1,1

New Set Every 2:00

Progress to a 1 Rep Max

Snatch Grip RDLs

4 x 12

Rest 1:30-2:00 Between Lifts

Accessories

Belt Squat Sumo KB Deadlifts

3 x 20 @ Bodyweight on the Belt Squat

Rest 1:00 Between

Prone Banded Hamstring Curls

150 reps in as few sets as possible

Red/orange

Running

5 Rounds

800m Run

Rest 2:00 Between