WEDNESDAY

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

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

3 Sets, Building Loads

Hang Snatch High Pull

Hang Power Snatch

Overhead Squat

Squat Snatch

Weightlifting

Snatch Complex

Every 2:00 minutes, 5 Sets

2 Hang Power Snatch + 1 TnG Squat Snatch

Perform all sets between 80-90% of 1RM Power Snatch.

Extra Instructions / Scaling Adjustments

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

For newer athletes we want to remain with all 3 reps as a Hang Power Snatch to dial in mechanics there. Anyone dealing with shoulder pain or impingement can adjust to a Clean Complex instead of the Snatch Complex.

"Momentum"

Fitness

7 Rounds for Time

7 Hang Power Snatch

9 Push Press

50 Single Under’s

Barbell: 32.5/20kg

Performance

7 Rounds for Time

7 Hang Power Snatch

9 Push Press

35 Double Under’s

Barbell: 42.5/30kg

Goal: 7:00-11:00

Time Cap: 12:00

Objectives / Stimulus / RPE / Workout Strategy

Primary Objective: Remain Unbroken on all movements

Secondary Objective: Complete each round of the triplet in under 1:45

Stimulus: Barbell Cycling and Efficiency

RPE: 8/10

Athlete Strategy, Workout Flow and Notes

The focus today is to push the pace on the transition between the Hang Power Snatch to the Push Press, before taking a quick break and breath before grabbing the jump rope to get into the 35 dubs to finish each set. Work the transition back to the barbell and try to keep that intent and pace as you go through the workout. Keep the weight to a manageable load that allows clean cycling patterns and movements.