friday, feb. 2

Weightlifting - 0:00-8:00

Power Snatch 1x5 at 70% 1RM

Power Snatch 1x4 at 75% 1RM

Power Snatch 1x3 at 80% 1RM

Power Snatch 1x2 at 85% 1RM

Power Snatch 1x1 at 90% 1RM

Rest as needed between sets.

Athlete Instructions

Complete sets every 1 min.

Athlete Notes

Start by setting up confidently with your chest up and eyes forward, maintaining a strong and upright posture. As you begin the initial pull of the barbell off the floor, exercise patience and avoid rushing the movement. The real power comes when you reach the acceleration phase through your hips, where you must generate a quick and forceful upward motion. Catch the barbell overhead with a firm and controlled punch, ensuring a secure hold. Staying over the bar for a longer duration can aid in effectively returning the bar to the hip contact point.

"Burnt Britches"

For time: Run, 800 m

15 Power Snatches, 135/95 lbs

Athlete Instructions

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00 minutes

Athlete Notes

Primary Objective: Complete the run @ Mile Race Pace

Secondary Objective: Start the Power Snatches with at least 5 TnG Reps to complete the 15 reps to finish the workout.

Stimulus: Sprint Couplet / Barbell Cycling

RPE: 8/10