Fun day today. WARM UP your sprints. never ever sprint without some kind of warm up

Every :90 for 4:30
10 Cossack Squats
10 Jumping Back Squats
10 Reverse Lunges
Then
1:00 Leg Swing, Right Leg
1:00 Leg Swing, Left Leg
3 Rounds
40yd “Flying sprint”
R1: 30yd building in speed, 10yd sprint
R2: 20yd building in speed, 20yd sprint
R3: 10yd building in speed, 30yd sprint

Now that we are in week 4 of POST ACTIVATION POTENTIATION you will notice that there are multiple single reps that we are asking for. By this point in the phase, athletes should have calibrated their squatting weights and should be encouraged to build to a near maximal single by the end of the set if everything is feeling good. If athletes feel good they may push for a very heavy single or new 1RM, however we want to limit the number of failed reps. There will be more opportunities to get a new 1RM, so today is better suited to making all of their lifts.

Back Squat
5-3-3-2-2-1-1
After each set, sprint 40 yards.
Rest 4-5 minutes between sets of squats.
Start at 80% or heavier and build each set. Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).

After each set, instruct athletes to be as explosive/fast as they can with the 40yd sprint, we are looking for maximal speed. This sprint does not need to be done so shortly after an athlete squats that they cannot swap out their weightlifting shoes for something a little easier to run in. Athletes can hit their squat, change their shoes, then sprint, then rest for their next set.

For athletes who are unable to sprint without risk of injury, a short machine sprint (~:10 on a bike, no rower or ski erg) would also be effective.

2 Rounds
15 Burpees
Run 400m

*not everyone has the skills below. We will work on whatever progression you are on. that starts with just hanging from the bar to build grip strength.

2 Rounds
:30 False Grip Hold from Pull Up Bar or just hang from the bar
Rest as needed
then,
2 Rounds
5-10 False Grip Ring Rows/Ring Pull Ups
we will help you progress through this with whatever you are working on
Rest as needed
then, 4 sets of 1-2 Strict Muscle Ups
*everyone will get some kind of pulling/pull up work in

4 Rounds for time
3 Muscle ups
Run 400
3 Muscle ups
10 Deadlifts 225/195

Scaling
4 rounds for time
4 burpee pull ups
run 400
4 burpee pull ups
10 deadlifts

Warm up Row 400m
10 Burpee Box Jump Overs
Then Split Snatch Skill work
*****Skip to 4:30 on the video

Every :90 for 7:30
4 R. Arm DB Split Snatch AHAP
4 L. Arm DB Split Snatch AHAP

Workout (this will take a 25 minutes)
AMRAP 2:30 x 5
200m/175m Row or ski (this means 200m for guys 175 for girls no matter what machine)
16 Dumbbell Split Snatch 50/35lbs (alternating)
Max Rep Burpee Box Jump Overs 24/20″ Rest 2:30

With rest to work at 1:1 you can go on this one.

400m Run
10 PVC Pass Throughs
20 PVC OH Lunges
10 PVC Pass Throughs
:15 Bike Sprint

On a 15 Minute clock
2 Pause Split Jerks
Athlete will pause in the dip and in the catch before bringing their feet together. They may go heavy as long as technique is there

Wod
Every :90 for 18:00
10/6 Calorie Sprint
*These are sprints.. these should hurt… a true sprint every round. THis is the fastest past you should go at in the gym. every round should be under 30 seconds. May need slight adjustment on your number if you arent up to these number with a true sprint
Why do we do sprints?
They are extremely effective at revving up your metabolism, they develop our fast-twitch muscle fibers, and they ensure that your “sprint gear” is finely tuned.

Extra
3 Round (outside!)
Run 400
6 heavy shoulder to overhead

Prepping for Murph the next couple weeks. Pull ups, push ups and squat will be part of the warm ups and wod
Warm up
6 minute amrap of 5 pull ups, 10 push ups, 15 squats

Snatch Barbell warm up

Strength- This will be a little tougher than it looks with the pull ups in it
16 EMOM
Even Minutes 3 Power snatches from the floor working up to and past your working weight for the wod
Odd minutes- 5 strict pull ups (scale to kipping)


AMRAP 11 Minutes
2 Deficit HSPU 4/2″
2 Power Snatch 135/95lbs
4 Deficit HSPU 4/2″
4 Power Snatch 135/95lbs
6 Deficit HSPU 4/2″
6 Power Snatch 135/95lbs
8 Deficit HSPU 4/2″
8 Power Snatch 135/95lbs

If you complete the 8/8, restart at 2/2. One round is 40 reps.
Score is total reps
Deficit HSPU: Remove/Reduce Deficit or Scale to Deficit Push Ups/Push Ups
Scaling
Power Snatch: Singles are OK, but we want athletes able to move the bar steadily for the entire 11 minutes. Target percentage is 60% or less

Goal
Target Score: 2 Full Rounds (80 reps)
Firebreather Score: 3 Full Rounds+ (120 reps)