Fitness & Open
BFF”
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14) *Females 9' Target

Stimulus: Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.

Written out another way, let's say you and I are partners. You'll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you've finished that, I'll do the same (3/3/3). Then we move onto 6's, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.

Scoring wise, if we complete the round of 15's, and we get 10 reps on top, let's enter a score of 15+10. That is not truly "rounds", but easier to see on the tracker as to where our last finished round was.

The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.

 

Alpha

Snatch Primer
3 Sets of 5 - Snatch Grip Sotts Press
Followed by…
5 Sets:
3 Snatch High Pulls
3 Snatch Balances

Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.


Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

Stamina Squats
3 Rounds:

12 Back Squats - 70% of 3RM Back Squat

Repeating last week's exact volume and load, but changing the repetition scheme. Where as last week we faced 4x9 reps, today we have 3x12. Times from the 4x9 will display below.