FRIDAY

Mobility and Body Heat (5-7 minutes)

2:00 Cardio Choice

:30/:30 second Couch Stretch

:20 second Extended Plank Reverse Bridge

:30 second Puppy Dog Pose

Specific Prep (6-8 minutes)

6 No Jump Burpees

3 Hang Muscle Snatch

3 Hang Power Snatch

6 Russian Kettlebell Swings

8 Abmat Sit-Ups

6 No Jump Burpees

4 Hang Power Snatch

6 Kettlebell Swings

8 Abmat Sit-Ups

–

Then Add Loads to Working Loads and Touch on Power Snatch From the Floor

Weightlifting

Power Snatch

Every 2:00 x 5 Sets

Set 1: 10 Reps @ 55%

Set 2: 8 Reps @ 60%

Set 3: 6 Reps @ 65%

Set 4: 4 Reps @ 70%

Set 5: 2 Reps @ 75%

% is Based on 1RM Power Snatch

Extra Instructions / Coaches Notes

Ideally these sets and reps are meant to be done with some touch and go reps on the first 2-3 sets here and then switch to quality quick singles when we get into the 70-75% reps. Focus is on form and efficiency here as we are not really looking to push overall intensity on this piece today.

“Knope”

8:00 AMRAP

10 Burpees

15 Kettlebell Swings

25 Abmat Sit-Ups

Kettlebell Load: 24/20kg

Goals / Stimulus / Objectives

Goal: ~ 4 + Rounds

Primary Objective: Complete each round in under 2:30

Secondary Objective: Maintain consistency across all rounds today for the entire 8:00 AMRAP

Stimulus: Midline + Hip Extension / Sprint Triplet

RPE: 7/10

Workout Strategy and Coaches Notes: 

Push the Burpee pace, remaining steady on the American Kettlebell Swings and breath through the Abmat Sit-Ups. This one is sneaky hard with the Abmat Sit-Ups as 25 at a time will really add up.