THURSDAY

Warm-Up

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Single Leg Skater Squat

10 Alternating Single Arm KB Swing

10 Goblet Squats

30 Single Under’s or Double Under’s

Weightlifting

Every 2:00 minutes, 6 Sets

3 Hang Power Snatch

Extra Instructions / Scaling Adjustments

Perform all sets between 75-85% of 1RM Power Snatch

Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.

Record Each Working Set

"Storm"

15:00 minute AMRAP

Performance

3 Wall Walks

21 Wall Balls 9/6kg

63 Double Under’s

Fitness

3 Wall Walks

15 Wall Balls 9/6kg

63 Single Under’s

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Maintain under 3:00 minutes / round 

Secondary Objective: Unbroken Wall Balls

Stimulus: Muscular Stamina and Interference

RPE: 7/10

Athlete Strategy and Workout Notes:  

There will be quite a bit of interference here so pace this one out to maintain just under 3:00 minutes per round, which means that we should be in the range of about 6+ rounds for this workout. Choose a pace on the workout that feels very conservative from the onset with the goal of maintaining the steady pace throughout or being able to pick things up slightly as you go.