ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HAMSTRINGS
POST: SI JOINT RELEASE, QUADS/IT BAND

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

30 Dumbbell Snatch
400 Meter Run

Rest 1 Min Between Rounds

RX Men: 40# DB
RX Women: 25# DB

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

Score: SLOWEST Round ONLY

Goal: Under 4 Min (Can you go under 3:30?)

Choose a load on the Snatches you can complete all 30 reps in 1:30 or less. Really push the pace on the run. Usually we give a range of 2:00-2:30 (see below) for 400m but see if you can go sub 2 for this workout!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear.  In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side.

For the 400m run, you're working with 2:00-2:30 (hopefully faster on this workout). Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM B

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

5 Rounds

20 Power Snatch
400 Meter Run

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

**Can also use the sandbag with this version. Keep reps the same and just note it in the comments.

Score: SLOWEST Round ONLY

Goal: Under 4 Min (Can you go under 3:30?)

Choose a load on the Snatches you can complete all 20 reps in 1:30 or less. Really push the pace on the run. Usually we give a range of 2:00-2:30 (see below) for 400m but see if you can go sub 2 for this workout!

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.

For the 400m run, you're working with 2:00-2:30 (hopefully faster on this workout). Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

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

Rest 1 Min Between Rounds

RX Men: 40# DB
RX Women: 25# DB

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

Can also do this version with the sandbag or barbell options in Program B.

Score: SLOWEST Round ONLY

Goal: Under 4 Min (Can you go under 3:30?)

Choose a load on the Snatches you can complete all 30 reps in 1:30 or less. Really push the pace on the bike/row. Usually we give a range of 2:00-2:30 (see below) for 500m/30 cal but see if you can go sub 2 for this workout!

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side.

For the row/bike, you're working with 2:00-2:30. Try to go faster.

Shorten the distance/calories as needed to fit the time window if you need to.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub shoulder height KB SWINGS.

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.