April 11, 2022

Monday, April, 11:

Plyometric Work

5 RFQ: Kneeling Jumps and Vertical Jumps

5 rounds for quality of: 3x [ 1 Kneeling Jump + 1 Vertical Jump ]

Weightlifting:

Every 1:30 for 9 mins: Pause Snatch High Pulls, Hang Power Snatches, and Overhead Squats

1x [ 1 Pause Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat ], pick load

Starting at 70% 1RM power snatch and increasing to a heavy complex for the day. We want to see a pause at the knees for 1 sec, then high pull, from there go to the top of the knees, come back to receive in a good position overhead in the power snatch before finishing off with a quality overhead squat.

“Sheriff Woody”

FT: Hang Squat Snatches and Bar Facing Burpees

For time: 50 Hang Squat Snatches, 95/65 lbs

**Every 1 min (starting at 0:00) complete: 6 Bar Facing Burpees

Time domain: 5-8 mins

Time cap: 8 mins

This one is a classic mix of hang squat snatches and bar facing burpees. We are working at a weight that should be quick and efficient, which is all the more reason why this one should be a touch painful. Focus is to move the barbell with quality form and move fast on the burpees. Work to breath through the hang squat snatch and then every 1 min hit the burpees as fast as possible.

Competitors: 115/80

L2: 75/55

L1: 5 Burpees, pick load