Thursday, Nov. 30

Weightlifting:

Every 8 mins for 16 mins do:

6 Squat Snatches, 70% 1RM

4 Squat Snatches, 75% 1RM

2 Squat Snatches, 80% 1RM

Athlete Notes

Those that are looking good and feeling the flow today should be thinking about increasing weights on the second wave.

"Up to Speed"

22-16-10 reps, for time of:

Alternating Dumbbell Snatch, 50/35 lbs

Box Jump, 24/20 in

Athlete Instructions

Goal: 4:00-7:00 minutes

Time Cap: 8:00 minutes

Athlete Notes

Primary Objective: Unbroken Alternating DB Snatch

Secondary Objective: Achieve fastest overall time

This one is meant to be a sprint couplet and the goal here is to maintain unbroken Alternating DB Snatches as we stay moving fast on the Box Jump. The one thing today that will slow you down is the need to hit full extension on top of the box before stepping back down into the next rep. Make sure to hit full extension on both the Box Jump and the Alternating DB Snatch as that is the primary point of performance here for dictating successful reps.

Stimulus: Glycolytic / Sprint Couplet

RPE: 7/10