THURSDAY WORKOUT

Power 15 Minutes:
Power Snatch - Work up to a heavy single rep, but do not max out. No misses... Every rep is pulled from the floor.

Then...


"Isabel"

For time:
30 Snatches (135/95)

**8 Minute Cut-off**

*Scaling Options*
You may scale Up or Down, but you must use these options:
15 Reps @ 85%
20 Reps @ 80%
25 Reps @ 75%
30 Reps @ 70% (If 135/95 is heavier than 70% of your 1RM, use 70% if doing this option)

GAMES GROUP FOR SUNDAY...

WE ARE HITTING THE HOME STRETCH... JUST 4 WEEKS UNTIL THE OPEN SO THE VOLUME & INTENSITY ARE GOING TO GO UP FOR THE NEXT 2-3 WEEKS SO MAKE SURE YOU GUYS TAKE CARE OF YOURSELVES!

NUTRITION, RECOVERY & MOBILITY!!!

GAMES GROUP FOR SUNDAY:

"Fractured Isabel"
10 reps of Snatch @ 65#/95# (Around 50-60% 1RM)
Adjust your weights up...
10 reps of Snatch @ 95#/135# (Around 70-75% 1RM)
Adjust your weights up...
10 reps of Snatch @ 105#/155# (Around 80-85% 1RM)

You have any catch option on this one, but the bar must come from the floor on each rep & you must adjust your own weights between sets of 10...

Just an 8 minute cutoff for this one so stay fast & efficient through the first two sets so you have time to get to the final round...

THURSDAY WORKOUT

SKILL: 5-6 Minutes Only
Squat Snatch Technique... Snatch Balance, Then Tall Snatch & Burgener Warm Up Progressions...
(PVC Only)

WORKOUT: 21-35 Minutes depending on how many people are in each class

Complete the following workouts in the order listed:

Part 1: "Mini-Isabel"
20 FULL Squat Snatches (135#/95#)
(Around 60-70% of your best snatch max, depending on your abilities with a full squat catch)
(5 Minute Cutoff)

REST 2 MINUTES (RECORD YOUR RESULTS)

Part 2: "Mini-Cindy"
As Many Rounds & Reps As Possible In 6 Minutes:
5 Pull Ups (Any Kind)
10 Hand Release Push Ups
15 Air Squats

REST 1 MINUTE (RECORD YOUR RESULTS)

Part 3: "Mini- Karen"
100 Wall Ball Shots (20#/14#)
(7 Minute Cutoff)

We will stagger start this workout with snatches being done on the East part of the workout floor only & anywhere from 6-8 athletes starting on Part 1 which will take 7 minutes when you include the rest period... Once the first group moves on to Mini-Cindy then the second group will begin Part 1 & so on until all groups have done all three parts...

If you finish a part before the cutoff that means you will get extra rest before the next part...

POST WOD:
2 Minutes worth of side bridge holding per side... Try to go unbroken on both sides
3-5 Minutes of any mobility work

IF YOU'RE IN AN EARLIER GROUP MAKE SURE YOU GET ON PEOPLE IN A LATER GROUP TO HELP PUSH THEM TO FINISH FASTER!

POST TOTAL TIME FOR SNATCHES, TOTAL ROUNDS FOR CINDY & TOTAL TIME FOR KAREN TO COMMENTS

SATURDAY WORKOUT

STRENGTH/ENDURANCE TEST: (Depending On Your Pull Up Abilities)
Perform 2 Sets to COMPLETE Failure of Strict/Band Assisted Pull Ups
* Attempt To Beat Your Total From Last Time By As Many Reps As Possible... Use The Same Band Set Up As Last Time...
** Rest PRECISELY 2 Minutes Rest Between Sets **

CHECK YOUR REP TOTAL FROM LAST TIME HERE...

WORKOUT:
30 Squat Snatches (95/135#)(60% Max)
* 12 Minute Cutoff *

OR

Practice Snatch Technique During The Warm Up Period... Then....
6 Overhead Squats (25-65#)
6 Box Jumps (20/24")
* 5 Rounds *

POST YOUR REPS TOTAL AND TOTAL TIME TO COMMENTS