Workout of the Day

WOD = 3 sprints

3 min AMRAP: -10/7 cal Bike -10 Burpees -10 Deadlifts 135/95 -rest 1 min

3 min AMRAP: -10/7 cal row -10 Burpees -10 Power Cleans 135/95 -rest 1 min

3 min AMRAP: -30 DU -10 Burpees -10 DB Thrusters 50/35

WOD =Three rounds for reps In 8:00,

– run 800 meters

Then in remaining time: -Amrap of “cindy”

-Rest 2:00 after each 8:00 effort.

One round of “cindy” is: -5 pull-ups -10 push-ups -15 air squats

8 min EMOM

-snatch

-hang snatch

-high hang snatch

All snatches are squat Increase weight as EMOM progresses, but aim for crisp form.

WOD Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

Scaling This progression of snatch variations should prep you for some solid attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Scaling If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work.

Athletes who struggle with double-unders might want to start unbroken double-unders WITHOUT THE ROPE for the first few rounds, then use the rope for the last one or two rounds whether unbroken or not. If you can only get 10 or so, then reduce the number of double-unders in the last few rounds.

Intermediate Option 5 rounds for time of: 1 sub-0:48 250-m row 50 unbroken double-unders without the rope If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option 3 rounds for time of: 1 sub-0:55 250-m row 50 unbroken double-unders without the rope If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

GB single leg squat progression

Then 4R -5 weighted pistols on each leg Increase weight each round Use KB or DB.

If you have trouble getting to depth, use weighted single leg box squats from a bench or box.

See if you can gradually lower support to below parallel using only one leg.