Warm-Up
2 Sets
1:00 Bike / Row (Alternating Each Round)
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the World
:30 second Pipe Prayer Stretch
10 Bootstrap Squats
10 Alternating Cossack Squats
Barbell Primer
– 3 High Hang Snatch High Pull
– 3 High Hang Muscle Snatch
– 3 High Hang Power Snatch
-3 Hang Power Snatch
Then Build to 70%
*Focus for the Hang Power Snatch will be a quick turnover and snappy punch into the receiving position
Weightlifting
Take 10:00 minutes to Establish
3RM Hang Power Snatch
Start @ 70% and increase to a Heavy 3 Rep for the day
Extra Instructions
Rest 2:00-6:00 prior to Starting the workout Smoke. Only reason to start later is if we need a delay for class management purposes.
This is ideally a 30 minute running clock workout, but can start on delay with how things are written to allow everyone to get the workout in as written. Ideally our more experienced athletes start first with less rest from the Heavy 3 for the Day.
“Smoke”
3 Sets
4:00 AMRAP
Cal Echo
9 Power Snatch
7 Hang Power Snatch
– Max Calorie Row
Rest 2:00 b/t sets
Cal Echo / (Assault)
Set 1: 30/22, (34/25)
Set 2: 25/18, (27/21)
Set 3: 20/14, (21/17)
Load: 95/65lb, 43/30kg
Level 2:
3 Sets
4:00 AMRAP
Cal Echo
9 Power Snatch
7 Hang Power Snatch
– Max Calorie Row
Rest 2:00 b/t sets
Cal Echo
Set 1: 25/18
Set 2: 20/14
Set 3: 15/10
Load: 75/55lb, 34/25kg
Level 1:
3 Sets
4:00 AMRAP
Cal Echo
15 Hang Power Snatch
– Max Calorie Row
Rest 2:00 b/t sets
Cal Echo
Set 1: 25/18
Set 2: 20/14
Set 3: 15/10
Load: 45/35lb, 20/15kg
Goals: 40/32+ Calories
Primary Objective: Complete each Echo Bike in under 2:00
Secondary Objective: Finish each set of Power Snatch and Hang Power Snatch in as close to 1:00 as possible
Stimulus: Barbell Cycling and Conditioning
RPE: 8/10
Notes: This workout is meant to put a little pressure on your ability to hold a hard echo piece and then maintain composure through barbell cycling reps with the focus on maintaining your breath and composure. Work positions, then speed. We are looking for the barbell to be done in quick cycling reps of 3-5 reps at a time or even unbroken for some that are great with the barbell.