General Prep:
2:00 Cardio Choice
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Wrist Circles
-Trunk Rotations
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Snatch Grip Push Jerk
Then add loads to the barbell and build to working weights
strength
Hang Power Snatch
10:00 EMOM
3 Reps @ 60-65%
Workout
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Box Jump Overs|
Dumbbell: 50/35lb, 22.5/15kg
Box Height: 24/20in
Level 2:
10:00 AMRAP
5 Strict Handstand Push-Ups to 2in Riser
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Level 1:
10:00 AMRAP
5 Box Pike Handstand Push-Ups (Kneeling)
10 Alternating Dumbbell Hang Snatch
10 Box Step-Overs
Dumbbell: 30/20lb, 14/9kg
Box Height: 24/20in
Masters 55+:
10:00 AMRAP
5 Strict Handstand Push-Ups to 2’’ Riser
10 Alternating Dumbbell Snatch
10 Box Jump Overs
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in
Goal: ~ 6 Rounds
Stimulus: High Intensity Triplet / Mixed Modal Glycolytic work
RPE: 8/10
Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective: Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.
Workout Strategy and Notes:
This is a fun little triplet that brings us shades of the Open from a couple years back. The goal here is to work on making these movements as cyclical as possible and manage fatigue in the Handstand Push-Ups as these will become the crux of the workout. A note that the Alternating Dumbbell Snatch should be at a load that remains unbroken throughout the entire AMRAP.
Modifications:
Strict Handstand Push-Ups: Box Piked Handstand Push-Ups (Kneeling or Toes on Box)
Alternating Dumbbell Snatch: Reduce the load or move to a Hang Dumbbell Snatch
Box Jump Overs: Reduce the box height or move to alternating box step-ups.