Monday, march 6

Weightlifting:

Every 2:30 for 20 mins: Squat Snatch

1 Squat Snatch, pick load

Every 2:30 for 20 mins.

Athlete Instructions

Instructions

Complete 6-8 sets (15-20 mins).

Starting at 75% of 1RM and increasing load each set.

Build up to a 1RM for the day with the above format.

Points of Performance

Focus on being smooth off the floor and then fast through the hips. Goal is to create tension and maintain that tension with speed accelerating through the middle. For those just learning the snatch, lets move to a 3-5 rep from the hang and work on positions.

"The Collector"

AMRAP 12 mins: Burpees-to-Target, Dumbbell Box Step Overs, and Toes-to-bars

Complete as many rounds as possible in 12 mins of:

14 Burpees-to-Target

8 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

14 Toes-to-bars

Athlete Instructions

Burpees-to-Target- just above reach

Dumbbell Box Step Overs- dual dumbbell

Goal: 4+ rounds

Notes

Focus is high effort, midline stamina, and grip. The burpees today are to a target and the only goal here is to move fast, and get to the dumbbells. Once we pick up the dumbbells challenge yourself to hold on and stay unbroken. This will affect the toes-to-bars, but we want to work on challenging you a bit here to still stay strong with big sets on toes-to-bars with grip fatigue.

Primary Objective: Achieve more than 4 rounds.

Secondary Objective: Unbroken dumbbell box step overs.

RPE: 8/10

Stimulus: Midline / muscular stamina