Sunday May 7th
23.05.07
INTENDED STIMULUS
9:00-14:00.
Bike done in :45-1:30, snatches in :40-1:15, jumps in :20-:45.
This should be FAST!
RX
3 rounds for time:
18-calorie bike
21 alternating single-arm DB hang power snatches (35/25 lbs)
24 lateral DB jump-overs
LEVEL 2
3 rounds for time:
15-calorie bike
21 alternating single-arm DB hang power snatches (30/20 lbs)
24 lateral DB jump-overs
LEVEL 1
3 rounds for time:
12 cal bike
21 alternating single-arm DB hang power snatches (25/15 lbs)
15 lateral DB jump-overs
SKILL WORK
Pre-workout:
Accumulate:
10 Turkish getups/arm
– Use a light-to-moderate load.
STRETCHING
3 sets:
:30 band pull-a-parts
:30 child’s pose stretch
WHITE BOARD BRIEF
Target Time | 9:00-14:00
We have a fast triplet today!
You might be called to slow down as you move through this one, but try to keep a steady pace and quick transitions.
Choose a DB load that you can keep moving for unbroken sets of DB hang snatches every round.
Stay vigilant and aware on those lateral jumps; no stumbling up today.
We’ll work on some Turkish get-up skill in today’s warm-up.
