3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
:30 Row (Easy)
:20 Row (Moderate)
:10 Row (Fast)
25 Single Under
25 Double Under
4. Workout Prep
1 set (at workout pace):
100m Row (at workout pace)
15 Double Unders (MUST Be unbroken)
15 Single Unders (MUST Be unbroken)
5 rounds (12 min cap)
250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)
25 Double Unders (MUST Be unbroken)
25 Single Unders (MUST Be unbroken)
*1:44/500m for men and 1:58/500m pace for women
Scaled:
5 rounds
250m row (MUST be Sub 0:58 for Men and Sub 1:07 for Women)
25 Double Unders
25 Single Unders
Pause Snatch Full
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 85% 1 RM Snatch
1 Pause Snatch @ 90% 1 RM Snatch
*Pause in receive for 2 seconds.
Front Squats
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 70% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
4 Front Squats @ 75% 1 RM Front Squat
*:20 Hold after last repetition on each
Comentários