Workout: 06 March 2024

Gym Workout

Warm up / Metabolic – Time cap: 20 mins
5 rounds:
– 15 Pull-ups (alternative: jumping pull ups)
– 20 Push-ups
– 25 Air Squats

Keep a consistent pace. Most important goal is to finish before the time cap, so keep rounds less than 4 mins each. If you want to push it: treat this workout as an EMOM and finish each round in 3 minutes (15 min total).

Workout / Skill work
1. Perform 2 snatch complexes of the following:
– 3 Snatch deadlifts + 1 squat snatch + 3 overhead squats
Once your snatch is warm, start the complex around 70% of 1-rep snatch max and work up. Complete whole complex without dropping the bar.

2. Then: work up to a heavy snatch (around 90-95%) of max. After hitting a near max, do 3-5 at a lesser weight (~80%) as a cool down

3. Finally: AMRAP-10 (as many reps as possible in 10 mins)
– 10 Pistol squats (5 each leg) (alternative: any of the pistol squat variations based on skill)
– 10 Toes to bar (alternative: hanging knee ups, or sit-ups)

Optional extra work for the Open: Complete 100 double-unders in as little time as possible

At Home Workout

First: complete 30 burpees in a sprint, as fast as possible, record your time.

Then: 4 Rounds for quality:
– 20 V-ups (alternative: hanging knee ups, or sit-ups)
– 40 Double-unders (alternative: 2 single-unders, if you do not have double-unders recommend at least trying to obtain a few each round before switching to regular jump rope)
– 20 Handstand arms taps (can perform against a wall for support)