Friday September 3rd

21.09.03

INTENDID STIMULUS

1.) Complete 5-6 rounds
2.) Advanced athletes 8+ Rounds
3.) Use a moderate loading that allows for multiple unbroken sets.
4.) No failed reps or significant breakdown of mechanics.

RX

AMRAP 12:
2 Power Snatches (135/95#)
4 Power Cleans
60 Double Unders

LEVEL 2

AMRAP 12:
2 Power Snatches (105/70#)
4 Power Cleans
1:00 Double Under Attempts

LEVEL 1

AMRAP 12:
2 Power Snatches (75/45#)
4 Power Cleans
60 Single Unders

SCALE

DU = 1:00 or less DU/SU

SKILL WORK

Pre-Workout:
On a 10:00 Clock For Load:
Build to a heavy clean deadlift
to mid-thigh + pause + hang power clean

STRETCHING

3 Sets:
:30 Couch Stretch / Side
:30 Calf Stretch / Side
:30 ATY Drill (no weight)

WHITE BOARD BRIEF

Target Rounds | 5-8 Rounds
• Today’s workout is more about building strength endurance and movement efficiency than it is struggling
with weight or trying to achieve a lot of rounds.
• Focus on finding a weight that is challenging to lift — a weight that you will need to focus on in the setup of
each rep. But also make sure you can perform a few rounds unbroken with your chosen weight.
• We want you to use the same barbell for both movements. If you are significantly restricted in the snatch
weight, consider using a DB for the snatch and then a barbell for the cleans.
• Overall, we will spend less time focusing on the double under skill and scaling today. If you know you will
struggle with double unders today, consider scaling directly to 60 single unders, accumulate a combination
of 60 single unders and double unders, or accumulate 1:00 of attempts.
• Prior to the workout we will build up to a clean deadlift + pause + hang power clean. Use this time to build to a
heavy or simply practice the movement patterns.