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01/29/24

Writer's picture: Black Iron AthleticsBlack Iron Athletics

WARM UP (10 minutes)

EMOM for 8 minutes

M1) 1 minute Rowing

M2a) 30-second Jump Rope

M2b) 30-second Good morning into vert jump


ACTIVATION (8 minutes)

4 Rounds for Quality

5 Depth Jumps

10 Russian KB Swings


STRENGTH (18 minutes)

PWR Snatch

3-3-3-3-3


Level 1) KB Swings (or) PVC/Barbell Hang PWR Snatch technique

Level 2) Work up to a heavy triple *singles

Level 3) Work up to a heavy triple *touch and go


METCON (18 minutes)

For time (18 minute CAP)

30/30 Hang DB Snatch @ 40/20

60 No Push Burpees

60 Sit-ups

60 KB Box Step-ups @ 54/35


Any order you'd like, and partition any way you want.


Level 1) Go lighter

Level 2) As Designed

Level 3) KB Snatch @ 44/25, 30 GHD Sit-ups & KB Box Step-ups @ 70/54

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