Part A 4 sets Sandbag or Slam ball Turkish Get-up (2 reps per side for light weight, 1 for heavy) 8 Back Squats @ 20X0 (this tempo means no lockout at the top) Part B For Time: Sandbag Toss 5 throws 3 Clean and Jerks (205/140) *Repeat until you’ve thrown the bag 100 meters.
Part A Every Min for 10 Min 2 Halting Snatch Deadlift Every 2 Min for 16 Min Power Snatch + Snatch Part B For Time 15 Power Snatches (95/65) 30 Wallballs (20/14) 10 Power Snatches 30 Wallballs 5 Power Snatches 30 Wallballs
Part A 3 Sets of Max DB Squeeze Bench Press (goal is over 10, if you can, hold a piece of paper between DB heads) Immediately into Seated Rope Pull Part B AMRAP 12 min 6 Single Arm DB Snatch (50/35) 6 Single Arm DB Front Squat 50 FT Single Arm OH DB Carry *Alternate Arms After Each Round
Warmup Cyclical Workout/Warmup What is a cyclical workout? This workout is meant to feel like a better warm-up, but you will realize that there will actually be a lot of work/reps accomplished. We want to trigger the parasympathetic side of your CNS and if you have a hard time counting reps, you are doing it right 🙂 No worries. It is not about the reps you do, but instead learning to raise awareness through proper breathing and using primarily the IT chain. Breathing: Maintain nasal inhalation...
For Max Reps with a running clock. 0:00 – 10:00 Run 1 mile + Max Clean and Jerks (You pick the weight) 10:00 – 13:00 Rest 13:00 – 20:00 Run 800m + Max Snatches 20:00 – 23:00 Rest 23:00 – 27:00 Run 400m + Max Thrusters