Workout of the Day

4 rounds not for time

-6 turkish get-ups (kb/db)

-10 db z-press

Aim to increase weight each round.

then……

10 min AMRAP

-10 wall balls

-20 ft. Handstand walk

-10 toes to bar

-20 ft. Walking lunge

Courtney’s training plan snatch warmup

For technique. As many times as possible in remaining time, go through the following series.  At weight as you see fit. Go for smoothness.

1. 3 Snatch grip Romanian deadlifts https://www.youtube.com/watch?v=jugnGf220CA

2. 3 snatch high pulls  https://www.youtube.com/watch?v=cRR87TYYGkE

3. 3 muscle snatches  https://www.youtube.com/watch?v=bJYzOo1cNqY

4. 3 Behind Neck snatch press https://youtu.be/f_nrZ96cB1k?t=9

5. 3 tempo overhead squats (OHS), tempo 2301 (see below)

6. 3 snatch balances https://www.youtube.com/watch?v=XuFaD1sAVGI

7. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)

8. 3 high hang (squat) snatch, or snatch pull under according to capacity https://www.youtube.com/watch?v=0hGDxwtNle4

9. 3 hang (squat) snatches  https://www.youtube.com/watch?v=IucshEToDyM

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well

– Tempo 2301 = 2 seconds down, 3 second hold at bottom, 0=explode up, 1 second hold at top

Teams of 2, 1 work/1 rest. Go through the entire series TWICE.  Feel free to adjust load on 2nd round.

2 rounds of:

5 min AMRAP:

-4 Rope Climbs

-24 Cal Bike

-rest 2 min

5 min AMRAP:

-10 D-ball ground over shoulder 100/80

-80 DUs

-rest 2 min

5 min AMRAP:

-24 HSPU

-24 alt jumping lunges

-rest 2 min

-Row 500 meters

-30 GHD hip extension or floor arch up

-Row 1,000 meters

-20 GHD hip extension or floor arch up

-Row 2,000 meters

-10 GHD hip extension or floor arch up

Back squat 5-5-3-3-3-1-1-1-1-1 reps