Monday, January 15th

A.

STRENGTH:

Squat Snatch Complex

Every 90 Seconds for 8 Rounds

Hang Squat Snatch + Squat Snatch

*Build in Weight

B.

METCON:

Ascending Ladder for 7 Minutes:

3 Thrusters (95/65), 3 Lateral Bar Facing Burpees

6 Thrusters (95/65), 6 Lateral Bar Facing Burpees

9 Thrusters (95/65), 9 Lateral Bar Facing Burpees

Add 3 Repetitions per round.

This 7 minute workout is deceiving in that the first few rounds go by very quickly. It is common in workouts like this for athletes to come out aggressively and be done with the set of 9’s very early into the workout, with much work left ahead. The workout doesn’t really start until the set of 12’s. Athletes can approach the first few rounds as a buy in and as if they had to complete the upcoming rounds of 12 and 15 unbroken. This will ultimately result in them breathing methodically through both their burpees and thrusters and will allow them to hold on for large sets when the numbers get large.


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