Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
The Port Snatch warm-up with emphasis on hang and squat positions
Strength
Weightlifting complex – 1 power snatch + 1 hang squat snatch
*complete 6 to 8 reps with a challenging weight
No time frame to lift to, just a session where improving is the goal. Since you are required to complete 6 to 8 reps today at a challenging weight, there is no definition of where you need to end, you can make this all about finding something that makes you work, but also allows you to work on form. Only if you are 100% confident in these lifts, should you be maxing out.
WOD
“Trade Deadline”
Every 12:00, x2
Accumulate 2:00 in a plank
75 KBS (53/35#)(44/26#)
1000m row
Intended stimulus – get your heart rate to around 75% and try to keep it there for the duration of each interval. Only then will you be able to match your times for the first and second round of this workout. Go too hard and you’ll miss the stimulus in the second round, go too slow and you won’t hit the intended intensity. Find a pace and settle in.
Rowing form is something that our coaching staff has tried to help you dial in over the last few weeks. Paying attention to the little things will help you clean up technique, make you a little bit faster and a whole lot more efficient. The major flaw we see is our hips opening much too soon in the pull. Today, try to keep the shoulders over the hips until the legs have finished with the drive and then explode like you would with a KBS, clean or snatch.
