Monday January 24th
22.01.24
INTENDED STIMULUS
Complete the workout between 5:00-10:00.
Perform the first set of snatches in 3 sets or less.
Fast-paced sprint workout with minimal rest.
RX
For time:
21-15-9
Snatches (115/75 lb)
Box jumps (24/20 in)
LEVEL 2
For time:
21-15-9
Snatches (95/65 lb)
Box jumps (20/18 in)
LEVEL 1
For time:
21-15-9
Snatches (65/35 lb)
Box jumps (18/12 in)
SKILL WORK
Pre-workout:
On a 8:00 clock:
Build up to a 2-rep power snatch
STRETCHING
2 sets
:30 doorway shoulder stretch / side
:30 banded arm stretch / side
WHITE BOARD BRIEF
Target time | 5:00-10:00
We are bringing the heat on Monday! Today, we are going to put our feet on the gas and burn this workout down.
The weight should be on the lighter side and allow athletes to perform 7-10 reps unbroken. We want to be able to get through the first set in no more than 3 sets.
In fact, the longer we can hang on to the bar, the faster the workout is going to be.
Use the box jumps as a place to slow down a little bit and catch your breath. Try to conserve a little bit of energy for the next set of snatches. Moving faster on the box jumps does no good if you get back to the bar and stare at it for :30.
Prior to the workout, we are going to build up to a heavy 2-rep power snatch. These are meant to be unbroken. If this is a PR, awesome! However, the goal is to simply find something heavy for the day.
