PROGRAM A

WARM UP

WORKOUT

5 Rounds

30 Alternating Dumbbell Power Snatch
200m Run

Rest 1 minute between rounds

Suggestions
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50#+ DBs
Women:35#+ DBs

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

5 Rounds

20 Barbell Power Snatch
200m Run

Rest 1 minute between rounds

*You could also use your sandbag for this version!

Suggestions
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 20 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the run so don't hold back. Go full send!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

5 Rounds

30 Alternating Dumbbell Power Snatch
15 Cal (M) / 11 Cal (W) Bike
-OR- 18 Cal(M) / 13 Cal (W) Row

Rest 1 minute between rounds

*You can also do this version with your barbell or sandbag (20 reps)

Suggestions
Men: 50-70#
Women: 25-45#

Score:
Fastest Round
Slowest Round

Goal: 2:00-3:00

Coaches Notes

These rounds should be close to max effort. Expect that the round times will drop off from round 1 to round 5 so set yourself up for the first round to be closer to the 2 minute mark.

Choose a weight on the snatches that you can get through 30 reps in 1-2 sets the whole way. They should take 1:00-1:30.

You get to rest after the bike/row so don't hold back. Go full send!

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Run/Jog

If you're trying to manage the pressure on your pelvic floor, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. You can also shorten the distance, lower the speed, or reduce the overall intensity to the point that you feel is still within your current threshold. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more information and strategies. Some other options for customizing are Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. Please visit the Mama Modifications Movement Library for more options and demonstrations.