Fitness & Open
“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Thrusters
15/12 Calorie Assault Bike
Dumbbell Pounds - 50/35#

Score is our slowest round of the five.


Snatch Primer
5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%

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

Barbell load - 55% of 1RM Snatch

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)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today's 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let's move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

DB Conditioning
Devil Presses
Dumbbell Pounds - 70's/50's

A full "Devil Press" starts with a burpee, with both hands on the dumbbells. After the chest touches between the bells (hands must be wide to allow this), the movement finishes with a ground to overhead.
Stimulus wise, we have two heavy dumbbells here. And this is going to be a power clean and jerk. Let's also ensure that it is at a loading we are confident we can continue to move with, even if at a slow pace (think 5+ a minute).

30:00 Recovery Row
Inside this 30:00 consecutive row, alternate through the following paces:
Minutes 0-5 - Slow (2K + ~25s)
Minutes 6-10 - Moderate (2K + ~20s)
Minutes 10-15 - Moderately Fast (2K + ~15s)

Repeat this cycle a second time through, to complete the 30:00 total. Despite our final pace being "moderately fast", we are still looking for an intensity that we could hold a conversation in.