Workout of the Day

Fitness

A. Bench Press, 5 sets of 3-5 reps @ 31X1
Rest 4 minutes

B. 10 minutes of Snatch Technique Practice

C. AMRAP in 10 minutes of:
10 Power Snatch (95/65lbs)
10 Overhead Squats (95/65lbs)
200m Run

 

Competition

A. Barbell WOD

B. Every 3 minutes, for 15 minutes (5 sets):
2-8 Muscle-Ups
30m Handstand Walk
5 Pistols (each leg)

C. Every minute, on the minute for 10 minutes:
Minute 1 – 50 Double-Unders
Minute 2 – 10 Burpees + 10 Toes-to-Bar

D. AMRAP in 10 minutes of:
10 Power Snatch (95/65lbs)
10 Overhead Squats (95/65lbs)
200m Run

 

Barbell

A. 10 minutes of Movement Prep/Warm-Up @ light-moderate weight
1 Snatch from the Hip + 1 Snatch from the Hang (above knee)
*Position work, 4-5 sets. 

B. 15 minutes up to a Heavy Single
Power Snatch from the Floor
*10-12 attempts. 

C. 20 minutes of Squats:
Build to a Heavy Back Squat
-then-
1 ¼ Back Squats (down, up to parallel, down, up)
3 x 2 @ 75-80%
*Every 2 minutes

 

Skill

Warm-Up
1) General Wrist and Shoulder Prep
2) Activation and Movement Prep
Three sets of:
30 second Handstand
30 second Hollow Body Hold
30 second Front-to-Back Swing

Training
A. Strict Toes-to-Bar. 5 sets of 3-5 reps @ 31X1; rest 4 minutes
*During rest, perform 3-5 challenging Handstand Pushups

B. L-Sit, 5 sets of 10 seconds; rest 3 minutes
*During rest, perform 30 seconds of Handstand Shoulder Taps

C. Three sets for reps of:
30 seconds of Banana Roll
30 seconds of Rolling Squats
30 seconds of Strict Pull-Ups
*As you go throughout week, try to increase the number of reps during each session. 

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