ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Hip Flexors/Psoas, Airplane Stretch
Post: SI Joint Release, Calves/Ankles

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Snatch Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Power Snatch
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 50 Double Unders

RX+ Women: 65-75# / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Dumbbell Snatch (Alternating)
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

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

RX+ Men: 50# DBs / 50 Double Unders

RX+ Women: 35# DBs / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. 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 number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure before experiencing any symptoms of dysfunction. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH/HANGING 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 subbing shoulder height KB Swings or Bent Over Rows.

DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or try the SHIFT Programming with Air Squats.