Thursday, April 27

Look to find your pace today and split movements however you feel best fits your needs. Focus on your running form/pace today and try to have every round feel exactly the same in terms of breathing/pacing. Snatches should be light and capable of being done in 2 sets.


For total time:
Run 800m
21 T2B
21 Hang Power Snatch (95, 65)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch
L3: (75, 55)
L2: (65, 35) (Knee Lifts)
L1: (55, 25) (Knee Lifts)

25:00 Cap

Scaling Options
– Running: Sub the same distance on the rower or sub 2:00 of Double Unders or Double Under Attempts per set.
– Snatches: Perform Russian KBS @53/35

Extra Credit
3 Rounds of:
1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s.
1b) Bent-over rear lateral raises x 10-15. Rest 30s.
1c) L-Sit x 10-20s. Rest 30s.
*These movements should be completed at a slow, consistent pace. Nothing here should be overly challenging, but just hard enough to feel the desired muscle-groups engaging.