Image
Warmup
3:00 Blood Flow
Into
100 Single Unders (easy)
20 PVC OHS
10 DB SN + 8 DB OHS(Windmils)
20 Banded Good Mornings
Barbell
10 Low Hang High Pulls
8 Low Hang Muscle Snatches
6 Snatch Balances
4 Low Hang Muscle Snatches
Strength/ Skill
EMOM 10:
Low Hang Power Snatch + Snatch Balance
*speed is Key
@11:00
EMOM 5
5
Floating Snatch Pull
-
Bar never touches the ground, stop right at the ankle, maintain tension
Conditioning
4 Rounds
10 Hang Power Snatches (135/95)(115/80)(95/65)
50 Double Unders
*13 min cap
Intent: Intensity level: Moderate. Anaerobic capacity. Constant work, middle range duration. Moderate weight that should be moved quickly. The DU will provide the cardiovascular response to the loaded barbell. The 2 movements compliment each other well. Start the workout with a good pace to see how your body will react, then start to increase that pace as the workout gets towards the end. Finish strong!
_______________________
Power Hour
Warmup
3:00 blood Flow +
10-1 banded steps
Into:
20 KB Swings
15 Banded Good Mornings
20 banded Press
10 Glute bridges
Back Squat
4x12
*first 3 reps pause 3 sec @bottom
(stay moderate work on speed throughout the bottom)
> superset
4x12 Dips
Barbell Romanian Deadlifts
3x12 (slow and smooth)
> Superset
3 x 12 Birddogs
**Crossfit Members if you want to do the Snatch Work instead That’s fine
Core:
3 rounds:
25 weighted Sit-ups
:30 Flutter kicks