TUESDAY
Warmup/Specific Prep
Broomstick
:20/:20 Prayer Stretch
:20 Pass Throughs
:20/:20 Staggered Good Mornings
Empty Bar Prep (1 Round Empty Bar, 1 Round with weight)
3 Snatch High Pulls
3 Muscle Snatch
3 Hang Power Snatch
3 Power Snatch
Weightlifting
Power Snatch
For Load: (10 min Running Clock)
Work to a Heavy Triple
-then-
For Time: (10 min Running Clock)
3 x 8 @ 80%
-rest 1:30 b/t sets-
% is Based on Heavy Triple
The triple is touch and go. Note this is 8 reps done as singles at an RPE 9 pace each set.
Record Heavy for the Day
Conditioning
Fitness
3 Rounds For Time
18 Med Ball Situps 9/6
15 Box Jump Overs
12 HR Pushups
9 T2B
6 Shuttle Runs
Performance
3 Rounds For Time
21 Med Ball Situps 9/6
18 Box Jump Overs
15 HR Pushups
12 T2B
9 Shuttle Runs
Shuttle. 10m (10m = 1 rep)
Coaching Notes, Strategy, and Goals
Time Domain. 12-14 mins
Time Cap. 15 mins
Stimulus: Bodyweight/Midline Conditioning
RPE: 8.5/10
Key focus areas:
Maintain Consistent Pace round to round
Aim to keep each round under 5 mins