Low Hang Snatch 2-2-2, 3×2
The low hang snatch is performed from well below the knee, as close as the athlete can get to the floor without touching.Notes: Build over the first three sets. Repeat the weight used on the third set for the remaining three sets. Use a weight which is challenging but manageable with good mechanics.
50 Kettlebell Snatch, 24kg/16kg, alternating arms every 5 reps@ 5:00
30 Burpees (hop onto 25# plate)@ 10:00
50 Barbell Shoulder-to-Overhead (95/65)
30 Calories Assault Bike or Row
(TARGET INTENSITY: 9.5, SCALING GUIDE)
Upon completing a section, rest until the five minute clock for that section is up. When time is up for any section of the workout, move to the next section whether you have completed it or not. The goal is to be able to complete each section with a little bit of time to spare for recovery. Athletes can start at different stations depending on equipment availability. Go in the same order regardless of where the athlete begins (e.g. if an athlete starts at assault bike/row, they then move to KB snatch, then burpee, then dumbbell STOH.)
SCALING GUIDE:Kettlebell Snatch: Athletes should be able to perform at least 5 reps at a time OR perform Single arm kettlebell swing (shoulder height.)
Burpee: Squat thrust (down to top of push-up position, then back up, without bringing chest to floor) OR Burpees to a bench may help sustain the intensity.
Dumbbell STOH: Load should allow athlete to perform in sets of 8-12 for entire piece, with short breaks OR Decrease reps to 25 if needed
Assault Bike/Row: Scale for intensity and completion. Novice or deconditioned athletes should reduce calories at coach’s discretion.
- EXTRA WORK:
1) Extra Work: Behind-The-Neck Push Press + Front Rack Jerk, 1-1-1, 3×1
Build over the first three sets. The weight on the third same should be repeated for the reamining sets.Notes: Focus is on (1) aggressive leg drive on the jerk and (2) the correct placement of the bar overhead.
- GYMNASTICS WORK:
1) 5 Sets: 5-10 False Grip Chest-to-Ring Pullup (use band if necessary; keep it difficult) 60 sec Straddle Hollow Hold
*VIDEO: https://www.youtube.com/watch?v=AFCTjHZuP9w&feature=youtu.be2) 5 Sets: Frog Planche – :10s-:30s *VIDEO: https://www.youtube.com/watch?v=vTKN02MSjnw