The focus here will be to work from 75% to around 85% for 4 reps today. This should not be a 4RM, but rather a challenging technical 4 reps today.
Conditioning
Fitness
Every 3:00 x 4 Sets
3 Wall Walks
12 Alternating Dumbbell Snatch
60 Single Under’s
Performance
Every 3:00 x 4 Sets
4 Wall Walks
14 Alternating Dumbbell Snatch
48 Double Under’s
Dumbbell: 22.5/15kg
Objectives / Stimulus / RPE / Workout Strategy
Goal: Complete each set in under 2:30
Stimulus: Muscular Stamina / Shoulder Interference / Density
RPE: 8/10
Primary Objective: Complete each working set AFAP
Secondary Objective: Maintain even splits across all sets
Strategy:
The biggest time suck here on the workout should be the Wall Walks. The goal is to maintain unbroken sets of 4 Wall Walks in a time of 1:00 or less. This will take us to the Dumbbell Snatch, which is at a slightly heavier load than normal. Being able to hit 2 sets of 6 or an unbroken set of 12 is the objective today. If you cannot do that, we should scale the load or this will become too challenging to complete within the given time domain here today. With 1:00 to complete the Wall Walks, that means we are looking to complete the Alternating Dumbbell Snatch and Double Under’s in as close to 1:00-1:30 as possible in order to stay under 2:30 / set.
