GENERAL WARM-UP (~12:00)
TIPS

2 Rounds
0:20 Jumping jacks
0:10 Rest
0:20 Mountain climber
0:10 Rest
0:20 Clap jack
0:10 Rest
0:20 Mountain climber – feet to the outside of hands
0:10 Rest

2 Rounds
10 PVC Pass throughs
10 Lateral walking lunges
10 Spiderman walking lunge
5 Inchworms + push-up

SKILL AND BUILD UP (~13:00)
TIPS

Squat Snatch Progression (B) (~5:00)
*With a PVC pipe
4 Overhead squats
4 “Drops”
4 Snatch balance
4 Elbows up to pull under
4 High hang squat snatch
4 Hang squat snatch from mid-thigh
4 Squat snatch

Build Up (~8:00)
5 Squat snatches, light (35# bar)
5 Broad jumps
3 Squat snatches, second workout weight (35# + 5 + 5 = 45#)
3 Box jumps, low (16″ box – tried to do a jump but again for some reason I am terrified, even though I have done it before. I feel like I’m going to miss and ram my legs into the box.)
3 Squat snatches, first workout weight (35# + 5 + 2.5 + 5 + 2.5 = 50#)
3 Box jumps, medium
2 Squat snatches, above workout weight (35# + 5 + 5 = 45#)
2 Box jumps, workout height

WORKOUT (~17:00, INCLUDING PART 2)
TIPS

For time:
5 – 4 – 3 – 2 – 1
Squat snatch (135lbs/95lbs) (35# + 5 + 5 = 45#)
Box jumps (30″/24″) (16″ box step-ups)
2:00 Rest

5 – 4 – 3 – 2 – 1
Squat snatch (115lbs/75lbs) (35# + 5 + 5 = 45#)
Box jumps (30″/24″) (16″ box step-ups)

Notes This interval workout is a lower-body burner! Each “workout” should be completed in under 5:00 with sub 3:00 being possible. The initial snatch load is moderate and should be able to be completed in consistent singles. The second snatch load is lighter, however, do not expect the pace to be significantly faster than the first 5-4-3-2-1 element as fatigue will likely be setting in. The box jump height is challenging but the overall volume is relatively low. Ensure that athletes are jumping on a height that allows for consistency.

Squat Snatch
*Use a load that achieves the stimulus of moderate single and light consistent reps.
*Power snatch + partial overhead squat if the overhead squat is very difficult to perform.
*If a snatch variation is not happening with load today, modify the movement to a squat clean for both elements.

Box Jumps
*Use a box that allows for consistent reps, however, see if athletes can go a little higher than a usual conditioning workout.

STRENGTH/POWER

SNATCH – WEIGHTLIFTING

Post Conditioning Weightlifting
Keep the clock running from part 1.
Take until the clock hits 17:00 to find a heavy single on the snatch in no more than 5 attempts.

Notes This section is a heavy lifting element while in a fatigued state to simulate potential CrossFit Open workouts as well as to have some fun.
The loads will likely not be maximal due to the time constraint as well as the restriction on the number of attempts.
*Perform a power snatch
*Hang power snatch

#1 35# + 5 + 5 = 45#
#2 35# + 5 + 2.5 + 5 + 2.5 = 50#
#3 35# + 10 + 10 = 55#
#4 35# + 10 + 10 = 55#
#5 35# + 10 + 2.5 + 10 + 2.5 = 60#

Good Workout for today! see everyone tomorrow – unless we get the snowstorm that is predicted!

Have a great day!

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