Warm-Up
*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)
Watch the Standard Warm-Up Video Here
then…
“Gobstopper”
- 30 Lateral Bar Burpeese
- 400m Run
- 15 Hang Power Snatches (65/95)
- 800m Run
- 15 Hang Power Snatches (65/95)
- 400m Run
- 30 Lateral Bar Burpeese
Stimulus Goal:
Why Do This Workout? Get better at going hard with short to medium time domains. This workout can be short, or a little on the long side depending in how tough you are with just holding on to a tough pace. Hold on, push hard. Get this workout done under 14 minutes.
BB Weight: Should feel moderate, but pick a weight where you can do 15 unbroken hang power snatches when you are fresh.
Specific warm-up focus: Shoulders and hips…
Scaling Options: Lighter weight on BB. Step over bars.
