Minute 3 - :10 Passive Hang + :10 Active Hang + 8 Kip Swings
Minute 4 - :40 Machine, Building Pace
*Build each round with your Barbell Load if possible
Snatch
Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+
Extra Instructions
Starting Position: Stand with feet hip-width apart, barbell over the balls of your feet, grip wider than shoulder-width with a hook grip. Ensure chest up, shoulders over the bar, and back straight.
Initial Lift: Begin the lift by driving through your legs while keeping the bar close to your shins, maintaining a straight back and relaxed arms. Ensure the bar moves vertically with hips and shoulders rising at the same rate.
Triple Extension: As the bar passes your knees, accelerate it upward by fully extending your hips, knees, and ankles, keeping the bar close and brushing lightly against your thighs.
Quickly pull yourself under the bar, rotating elbows under and around to receive it overhead in a deep squat position, with heels down and a strong, upright torso.
Recovery and Completion: Stand up by driving through your heels with the bar overhead and arms locked out, finishing in a full standing position with hips and knees extended.
Conditioning
4 Sets, For Reps
1:30 on/1:30 off
15 Overhead Squats
-Max Toes to Bar in the Remaining Time
Load: 50/35kg
Objectives / Stimulus / RPE / Workout Strategy
Goal: 12-18 Reps / Set
Stimulus: Midline Conditioning / Quad Stamina
RPE: 8/10
Primary Objective: Toes to Bar Reps
Secondary Objective: Unbroken Overhead Squats
Strategy: We are looking for loads on the barbell that should be challenging unbroken reps. The loading should be something that allows for quality form while also challenging the ability to maintain positions in order to reinforce better mechanics throughout the Overhead Squat. If we are keeping the Overhead Squats unbroken this means that reps will be done in about 2-3 seconds a rep which allows for the squats to be done in 30-45 seconds. We will be looking for a quick transition to the barbell and then a big set to start things off with for the remaining time on Toes to Bar. Once the first big set is done, chip away in the remaining time with small manageable sets. Again, you will probably only have time for the one big set and a couple small sets of Toe to Bar here.
Quality first and foremost here. Aim to go for a longer hold to start each set on the L-Sit, before accumulating some high quality shorter holds. Bend the knees as needed.
