ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Post: Suns Out Guns Out
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Spine Strengthening
Post: Calves/Ankles, Lower Back Release

PROGRAM B

WARM UP

Snatch Warm Up
Running Warm Up

Workout

Every 4 Min for 4 Rounds:

Run 400 Meters
20 Power Snatch

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

RX+ Option - Switch to 15 Squat Snatches if you want to throw those in today!

Score: Slowest Round Only
Goal: 3:30 or less!

Well, the good news is that it's only 16 minutes of your life! Adjust the run distance, the load, and/or the snatch variation so that you can consistently hit the goal time of 3:30 per round.

Seriously, don't try to be a hero. And, even if you can redline and finish the round way faster, pace is such that you are not totally smoked after two rounds. Keep something in the tank until the 4th round, you'll need it.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

Choose a load on the snatch you can complete 20 reps in under 90 seconds in two, MAYBE 3 sets.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

PROGRAM A

WARM UP

Full Body Simple Warm UP!
Running Warm Up

Workout

Every 4 Min for 4 Rounds:

Run 400 Meters
20 Double Dumbbell Snatch

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

(The RX+ version of this is SPICY and really unnecessary for MOST of you.)

Other equipment option: Swap the dumbbells for sandbag ground to overhead!

Score: Slowest Round Only
Goal: 3:30 or less!

Well, the good news is that it's only 16 minutes of your life! Adjust the run distance, the load, and/or the snatch variation so that you can consistently hit the goal time of 3:30 per round.

Seriously, don't try to be a hero. And, even if you can redline and finish the round way faster, pace is such that you are not totally smoked after two rounds. Keep something in the tank until the 4th round, you'll need it.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

There's always the option of switching to alternating single arm snatches if you are struggling to hit the goal time for each round or managing 2 dumbbells at a time is too hard to control and you don't have a lighter pair.

PROGRAM C

WARM UP

Full Body Simple Warm UP!
Running Warm Up

Workout

Every 4 Min for 4 Rounds:

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Double Dumbbell Snatch

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

(The Dumbbell RX+ version of this is SPICY and really unnecessary for MOST of you.)

Other options - barbell snatch options from Program B or Sandbag Ground to Overhead!

Score: Slowest Round Only
Goal: 3:30 or less!

Well, the good news is that it's only 16 minutes of your life! Adjust the distance/calories, the load, and/or the snatch variation so that you can consistently hit the goal time of 3:30 per round.

Seriously, don't try to be a hero. And, even if you can redline and finish the round way faster, pace is such that you are not totally smoked after two rounds. Keep something in the tank until the 4th round, you'll need it.

For the bike/row you are working with roughly 2-3 minutes so adjust distance/calories as needed.

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

There's always the option of switching to alternating single arm snatches if you are struggling to hit the goal time for each round or managing 2 dumbbells at a time is too hard to control and you don't have a lighter pair.

RUN/JOG -

To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DOUBLE DB SNATCH -

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Russian/Shoulder Height KB Swings.