FUNCTION

This is a repeat from the first week. If you have record of either total rounds completed or notation of your rate of perceived exertion and rate of recovery afterwards, it would be great to review this. If you ran the first time, maybe try a sandbag carry this time around.

AMRAP 30-45min
25 cal Row
200M run or carry
Sled Pull 150m

EXPERIENCE

a) Snatch Drop
5×2 progressive load (to moderate)
– Hold bottom position for 10sec

b) Snatch
Build to a heavy Power Snatch + 2 OHS w/pause
– The goal is to lift a heavy bar and squat to max depth with EXCELLENT mobility and control. Do not go heavy if this is not possible.

c) Movement Skill
5/5 Half Get-up (to seated position)
5/5 Alternating Single arm hang
– Maintain hollow position
60/60sec Single Arm Overhead Carry

MASTERY

a) Snatch Drop
5×2 progressive load (to moderate)
– Hold bottom position for 10sec

b) Snatch
Find a 1RM for today

c) Movement Skill
5/5 Half Get-up (to seated position)
5/5 Alternating Single arm hang
– Maintain hollow position
60/60sec Single Arm Overhead Carry