151014 Wednesday – “Blizkreig Bop”

Mobility: Hip Mobility

Skill Practice Warm Up: None

Strength: 5×3 snatch – 12 of 14 (5 sets of 3 reps, “across,” same weight for each set)
This is one of the last sessions. You may have trouble hitting all the sets across (or you may hit them but feet a bit ‘rushed’). If you can’t hit them all unbroken, do sets of two and finish with an extra set or two (so you still do 15 total reps).
Super Set: 5×6 single arm ring row (5 sets of 6)

Metabolic Conditioning: “Blizkreig Bop”
AMRAP in 7 minutes
800m run
then max rounds with the remaining time
16 wall ball (Performance: 10 ft /20lb, Athletic*: 9 ft /14lb, Health: 9 ft /10lb)
8 knees to elbows
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 2 – 4 rounds. Scale up to 30lb/20lb wall ball for an additional challenge.
Log your results online by clicking here.
Compare to: New Workout!
Coaching Tips: Push the pace on the run and get right to the wall balls (don’t waste time
transitioning between movements). Keep the chest up and heels down on the wall balls. Try to
do the wall balls unbroken or in bigger sets. Break up the knees to elbows instead!

Optional ‘Cash Out’: 100m db/kb farmer carry, 4 reps of squat clean thruster, 3 rounds

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