Reps vary for this workout!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: LOWER BACK RELEASE, HAMSTRINGS

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

20 Alternating Single Arm DB Snatches
Run 400 Meters

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance - especially if it's causing you to have less than 30 seconds of rest each round!

DUMBBELL 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 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

400M RUN
You're working with 2:00-2:30. 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, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Reps vary for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

14 Power Snatch
Run 400 Meters

**Could also do this version with Sandbag Ground to Overhead!

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance - especially if it's causing you to have less than 30 seconds of rest each round!

BARBELL 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.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch
Sandbag Ground to Overhead

400M RUN
You're working with 2:00-2:30. 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, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

20 Alternating Single Arm DB Snatches

Row 36 Cal (M) / 26 Cal (F)
or
Bike 30 Cal (M) / 22 Cal (F)

**Could also do this version with barbell or sandbag as seen in Program B.

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The row/bike shouldn't take up more than 2:30. If it is, consider reducing the calories - especially if it's causing you to have less than 30 seconds of rest each round!

DUMBBELL 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 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

ROW/BIKE
You're working with 2:00-2:30. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

5 Rounds

40 Single Arm DB Snatches (Combined - One Person Works at a Time)

Run 400 Meters (Together)

*Can also do this version with barbell or sandbag (28 reps per round) and/or the row/bike from Program C!

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men/Women: Increase Snatch Reps to 60 (or 42 for BB/SB)

Score: Total Time

Goal: 16-24 Minutes

COACHES NOTES
For the snatches, only one partner can work at a time while the other works. It's 40 reps combined so if you halved the work, you'd each do 20 reps (but it's not mandatory that you do the same amount of work!) The run should be done together but partners can't start the next round until both are back from the run.

Choose a weight on the snatches that allows you to get 20-30 reps done within a minute. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance.

DUMBBELL 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 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

400M RUN
You're working with 2:00-2:30. 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, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

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 sub KB SWINGS.

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.