Fitness & Performance
A. Segmented snatch pull w/ pause at mid-shin, below-the-knee and above-the-knee
4×3; Building; Rest 60-90s
*Only go as heavy as you can while maintaining excellent positions.
Training notes:
-Pause at each position on the way up on segmented snatch pull. The point of this is to develop good control of each of these positions off the floor. If you go so heavy that you can’t, you are missing the point. Similarly, if you go so light that this is well below a weight that you would conceivably snatch for a heavy single, you are also missing the point.
B. 90s assault bike/row @ high effort
60s air squats @ consistent pace
-Rest/walk 2:30
90s assault bike/row @ high effort
60s double-unders @ consistent pace
-Rest/walk 2:30
90s assault bike/row @ high effort
60s Russian KB swings @ consistent pace
-Rest/walk 2:30
90s assault bike/row @ high effort
60s burpees @ consistent pace
-Rest/walk 2:30
90s assault bike/row @ high effort
60s air squats @ consistent pace
Training notes:
-During conditioning, focus on keeping the pace high on the cyclical pieces. Don’t go so fast that you redline and can’t hold it together after 90s – but push it so that it’s difficult to keep moving consistently on the mixed pieces after.
-Track your average rpm or calories per hour on the cyclical pieces – and shoot to keep that consistent over the course of the intervals.
