Monday March 28th
22.03.28
INTENDED STIMULUS
Finish this workout in 7 minutes or less( 7 min cap)
The best athletes in the world finish this workout in under 3:00.
It is okay for your athletes to not finish this workout today, but we want them to at least reach the round of 3 before getting time capped.
The snatch weight should be moderately heavy today. Have athletes find a weight that challenges them but also a weight that they won’t fail. The majority of your athletes should be performing single repetitions.
The box is higher than normal. Athletes are allowed to use their hands to assist themselves to get over the box if needed.
RX
9-6-3 reps for time:
Snatches (165/105 lb)
Burpee box jump-overs (30/24 in)
LEVEL 2
9-6-3 reps for time:
Snatches (135/95 lb)
Burpee box jump-overs (24/20 in)
LEVEL 1
9-6-3 reps for time:
Snatches (95/55 lb)
Burpee box step-overs (24/20 in)
SKILL WORK
Pre-workout:
EMOM 10:
1 snatch
– Increase load across as many sets as possible.
STRETCHING
2 Sets:
:30 pigeon stretch/leg
:30 lax ball back/shoulder/side
WHITE BOARD BRIEF
Target Time | Less than 7:00
Today’s workout is a repeat from last year’s quarterfinals workout 21.5. The best athletes in the world were finishing this workout in under 3:00. Don’t expect that from your athletes as they were going unbroken on the barbell and sprinting the burpee box jump overs.
A power or squat snatch can be performed for this workout but each rep must start from the floor.
Most of your athletes should be performing singles on the snatches. This weight should be moderately heavy. A weight that will challenge them but very unlikely that they will miss.
Athletes can look to perform a snatch every 15 seconds or so. It doesn’t need to be a sprint from the very beginning. Slow is smooth and smooth is fast.
It’s okay for your athletes to not finish today’s workout but we want them to get into the round of 3 before being time capped.
The burpee box jump-overs are a higher box than normal. Due to the intensity of the workout, athletes may need to take a step before hopping onto the box. Allow athletes to use their hands to assist them onto the box.
