TUESDAY

Warm-Up

Part A) Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Part B) Specific Warm-Up

3 Sets, With Empty Barbell

Hang Muscle Snatch

Snatch Grip Push-Press

Overhead Squat

High Hang Squat Snatch

Hang Squat Snatch

Then load to starting loads on the barbell

Weightlifting

Every 2:30 x 5 Sets

3 Hang Snatch @ 75%+ of 1RM Snatch

Build to a heavy 3 @ around 8 RPE on the Day

Extra Notes / Instructions

This format dictates that we are starting at 75% and increasing loads on each set. 

"Sonic Boom"

7:00 AMRAP

1-2-3-4-5..

Overhead Squat

Lateral Burpees over the Bar

Barbell: 60/40kg

Fitness. Front Squats + Burpees on the spot

Goal / Stimulus / Objectives

Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

Primary Objective: Complete each set of overhead squats unbroken

Secondary Objective: Burpee Cadence / Keep smooth and keep your breath

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

Optional Accessories

For Quality:

3 Sets

5/5 Paloff Press w/ Rotation

5/5 Single Leg Rotational Broad Jump

Perform 1 set of each exercise, both sides/directions, and repeat for 3 total sets. Rest as needed between movements to maintain quality.