Move Steadily Through: 10 PVC Pass Throughs, 20 PVC OH Duck Walk Steps, 10 PVC Pass Throughs, 20 PVC Pause OH Squats, 10 PVC Pass Throughs
Despite not having to squat today in the workout, warming up the hips through a full range of motion will help get you into better set up positions for heavy snatching.
Mobility Recommendation: Double LAX Ball/Foam Roller T-Spine Smash, 2:00 total
Every :90 for 9 Minutes: 3 Power Snatches
We want 3, heavy & snappy singles, so drop and reset between sets. Drill an aggressive pull and turnover to ensure you aren’t pressing out these power snatches.
8 RFT: 9 Power Snatches (75/55), 27 Double Unders
The weight on the power snatches should be something you can perform unbroken all 8 rounds, keep it light & fast. The double unders should not exceed 45 seconds in any round and that’s generous, so scale the number back accordingly. The overall time domain for this piece is <10 minutes.
4 rounds of :20 on, :10 off: Feats of Strength
Feats of Strength: athletes with similar strength pair up and share 1 PVC pipe. Athletes grab their end of the PVC pipe with their right arm and get into a 3-point stance (bear crawl with only the off-hand down. On “go”, athletes try to wrestle the PVC pipe out of their partner’s hand. Switch hands each round.
4 rounds of :20 on, :10 off: Feats of Agility**
Feats of Agility: in the same pair, place two cones about 12’ apart. Begin facing each other in the middle of your cones. Athlete 1 starts, and may do any movement he/she chooses and athlete 2 must mirror them exactly. Athletes may move laterally between their two cones, perform things like burpees or squats, HS walk between their cones, etc.
AMRAP 20 Minutes: 15 Burpees, 30 Goblet Squats (53/35), 45/32 Calories on a Machine, 200m Run
Goal for today’s class is a steady sweat. Scaling the rep scheme will be necessary for some to keep the movement consistent for the entire 20 minutes. We recommend setting up all machines ahead of time and playing “musical chairs” on the machines, variety being the key.
Accumulate 5 Minutes in a Handstand Hold
Advanced athletes can practice freestanding holds while others can push their limits upside down. Get upside down and work on stronger shoulders!