Accessory Work/Warm up
2-3 Rounds Not For Time – continuous clock 15:00
5x single handed Kettlebell Swings each way – 16/12
5x Kb round the world each way
5x kb figure 8 slingshots – each way
5x Half Turkish Get Up – each way
10x Banded Good Mornings – blue band or heavier
10x athletic Burpees – warm up pace
5x hollow rocks
5x arch rocks
* Turkish half get up – rolling off the floor, onto elbow, onto hand, into a bridge position and hold for 3 count
A. 10 minute EMOM of Barbell Deficit Clean Grip Deadlifts, Clean Grip Deadlifts, Clean Pulls, and Clean High Pulls
Every 1 minute for 10 minutes (1 round):
Minute 1
– 3 Barbell Deficit Clean Grip Deadlifts @ 125%
Minute 2
– 3 Barbell Deficit Clean Grip Deadlifts @ 125%
Minute 3
– 3 Barbell Deficit Clean Grip Deadlifts @ 125%
Minute 4
– 3 Clean Grip Deadlifts @ 110%
Minute 5
– 3 Clean Grip Deadlifts @ 110%
Minute 6
– 3 Clean Grip Deadlifts @ 110%
Minute 7
– 3 Clean Pulls @ 95%
Minute 8
– 3 Clean Pulls @ 95%
Minute 9
– 2 Clean High Pulls @ 85%
Minute 10
– 2 Clean High Pulls @ 85%
B. 27 minute EMOM of Snatch Pulls, Snatch High Pulls, and Snatches
In teams of 2:
Every 90 seconds for 27 minutes (1 round):
Minutes 0:00 – 1:30
– 3 Snatch Pulls @ 120%
Minutes 1:30 – 3:00
– 3 Snatch Pulls @ 120%
Minutes 3:00 – 4:30
– 3 Snatch Pulls @ 120%
Minutes 4:30 – 6:00
– 3 Snatch Pulls @ 135%
Minutes 6:00 – 7:30
– 3 Snatch Pulls @ 135%
Minutes 7:30 – 9:00
– 3 Snatch Pulls @ 150%
Minutes 9:00 – 10:30
– 2 Snatch High Pulls @ 100%
Minutes 10:30 – 12:00
– 2 Snatch High Pulls @ 100%
Minutes 12:00 – 13:30
– 2 Snatch High Pulls @ 100%
Minutes 13:30 – 15:00
– 2 Snatch High Pulls @ 120%
Minutes 15:00 – 16:30
– 2 Snatch High Pulls @ 120%
Minutes 16:30 – 18:00
– 2 Snatch High Pulls @ 135%
Minutes 18:00 – 19:30
– 1 Snatch @ 75%
Minutes 19:30 – 21:00
– 1 Snatch @ 75%
Minutes 21:00 – 22:30
– 1 Snatch @ 75%
Minutes 22:30 – 24:00
– 1 Snatch @ 85%
Minutes 24:00 – 25:30
– 1 Snatch @ 85%
Minutes 25:30 – 27:00
– 1 Snatch @ 90%
* all reset reps focussing on position and speed
* %'s of Snatch 1RM
* starting from 'blocks' a stack of plates, the bar should be at or just above the knee
* teams of two, max three, probably best size for cycling within 90seconds
* athletes encouraged to focus throughout – there is a lot of work here.
