2024-08-16

• Athletes are aiming to build to a heavy set of 3 reps maintaining a full :05 negative for all 3 reps.
• Technique and form are priority in these sets, if our form is breaking down we should reduce the weight and move well.
• Barbell should come from a rack.
• Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom.
• Score: Load used for heaviest 3 rep set.

• Sub Dumbbells/Kettlebells
• Squat to Box/Target
• Sub Back Squat
• Reduce Loading

:30 Bootstrap Hamstring/Hip Stretch
:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

5 Front Squats @ A Light Weight

3 Front Squats @ A Moderate Weight

Build to Heavy 3 Reps.

• Overview: Today's is a doozy! We've got lots of barbell work with some runs to break it up. Breathing will come into play QUICKLY today on the first set of power snatches if we come out too hot when we're fresh. Lighter front squat means we'll be able to move in bigger sets than we may want to.
• Power Snatch: Weight should allow for cycling 5+ reps at a time, if you're hesitant or unsure, go lighter.
• Front Squat: 1-3 sets each time we pick up the bar, weight should be something we can do at least 10 reps at a time.
• Run: 2:15 or less.
• Score: Time to complete work. Add 1s per rep if we are time capped.

• Athletes that are very confident in their barbell cycling at this weight may opt to go for some bigger sets, but should be aware of the impact those big sets will have on their breathing moving into the front squats.
• Most should be approaching this with a mindset of smaller sets with smaller rest, this will allow us to check in on our breathing and fatigue as we continue to progress through our reps and never reach a point of burnout or failure.
• Runs may be used as a pacer today, stay relaxed through the arms and shoulders to recover them a little before getting back inside to the barbell. Even if we are a stronger runner, this run should be paced to allow steady work on the barbell.

POWER SNATCHES

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 60-40-20 Air Squats

400M RUN

• Reduce Distance
• 2:15 Time Cap
• 500/450m Row
• 400/360m Ski
• 1000/900m Bike
• 2:00 Effort on Air Runner/Treadmill
• 25/20 Calorie Echo/Assault

1 Round:
6 Power Snatch
6 Front Squats
200m Run