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WEDNESDAY 1/15

Warm Up

General Warm Up: 2:00 Machine (increasing speed), 20 Lunge and Reach, 20 Jump Squats

Snatch Warm Up: Tall Snatch Warm Up (3 reps in each position), 5 Power Position Squat Snatches, 5 Hang Squat Snatches

Strength

Hang Squat Snatch: 2-2-2-2-2

The hang snatch doubles for the day are designed to be done without putting the bar down between reps. Ensure you are getting into a good hang position, that is shoulders out over the bar with a big hip hinge – not a squat. From there, it’s critical you pull yourself under the bar with speed.

Conditioning

AMRAP 9 Minutes: 45 Bar Facing Burpees, 40 Hang Power Snatches (75/55), Max Reps Bar Muscle Ups in remaining time

If you do not push your pace on the burpees, or if you do not select the proper barbell weight, you will have no chance at getting to the bar muscle ups. Scale to give yourself roughly 2 minutes with the pull up bar at the end. For those without bar muscle ups, choose from one of the following: burpee pull ups, chest to bar pull ups, or chin over bar pull ups. If space allows, jumping bar muscle ups aren’t a bad option either, but this will depend on space and timing.

 


THURSDAY 1/16

Warm Up

General Warm Up, 3 Rounds (each) with a partner: P1: 100’ heavy weight walk, P2: Max rep medball cleans

Mobility/Activation Recommendation: Banded Overhead Distraction, 2:00/side

Conditioning

Every 3 Minutes for 21 Minutes: 15 Sit Ups, 9 Squat Cleans (135/95), AMRAP Wallballs (20/14)

Seven rounds for today’s every three minute piece should have you accumulating close to around 150 wall balls. The sit ups and squat cleans should not take more than 2 minutes in any of the seven rounds, leaving roughly a minute for wall balls each round. The squat cleans may be done as touch and go or quick singles, but should be a weight you are very comfortable with relative to your max

Extra

With A Partner, AMRAP 7 Minutes: Hugging a Heavy Plate or WB

This accessory piece today is meant to have you passing the weight back and forth for the entire seven minutes. If the proper weight is selected, the weight should not touch the ground until the end of the AMRAP.