MOBILITY

Pike Stretch: 1-2 Minutes

Video

Wrist Stretches: 30 Seconds Each Direction

Video

Puppy Pose: 1-2 Minutes

Video

ACTIVATION

3 Sets

1 Minute Bike

10 Dumbbell Strict press

15 Air Squats

• Performed with 2 light dumbbells *

TECHNIQUE WORK 

On the 0:00… Snatch Technique (A)

On the 2:00 x 5 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set #1 – 35%

Set #2 – 40%

Sets #3+4+5 – 45%

STIMULUS

GENERAL

• (6) reps in each complex

• Overhead Squats and Snatch Balance reps have a (3) pause at bottom

• Technique loads (lighter side, done with full focus)

• Hold oto the bar for the entire complex

On the 10:00…

Snatch Technique (B)

On the 1:30 x 5 Sets:

1 Snatch Pull

1 Hang Squat Snatch (just above knee)

1 Hang Squat Snatch (just below knee)

Set #1 – 55%

Set #2 – 60%

Set #3 – 65%

Set #4 – 67%

Set #5 – 69%

STAMINA SQUATS 

On the Minute x 10:

1 Front Squat

3 Back Squats

Barbell loaded at 63% of your estimated 1RM Front Squat for all repetitions

WOD

Powerhouse”

On the 5:00 x 5 Rounds:

21/15 Calorie Bike Erg

12 Double Dumbbell Power Snatches (50’s/35’s)

9 Thrusters (165/115)

Track Conditioning

On the 0:00 – 400m Run

On the 3:00 – 200m Sandbag Run

On the 5:00 – 400m Run

On the 8:00 – 200m Sandbag Run

On the 10:00 – 400m Run

On the 13:00 – 200m Sandbag Run

On the 15:00 – 400m Run

On the 18:00 – 200m Sandbag Run

HOME 🏡 WOD

Castaway”

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

HOME WOD

Castaway” (No Equipment Version)

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

Body Armor Benchmark (A)

Max Reps:

Dumbbell Strict Press (left)

Dumbbell Strict Press (right)

Pulling some baselines in our first Body Armor session together. We will be re-testing this benchmarks in the coming weeks, so let’s be sure to track these scores down.