WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *sn grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

video: TALL SNATCH

video: TALL CLEAN

video: TALL SPLIT JERK

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PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *punnerra itsesi tangon alle & valakyykyn pohjassa 3s paussi - tangon päihin kuminauhat jossa roikkuu kevyet levypainot
3-4x3@light weight, rest btw sets 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH from POWER POSITION
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+3]@light / 50-60% sn-%, rest btw set 2min

Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.

video: FLOATING HALTING SNATCH DEADLIFT

video: SNATCH from POWER POSITION

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TALL CLEAN + POWER JERK + SPLIT JERK *split both side 1+1
2x2x[1+1+2]@barbell, 2x[1+1+2]@ligth / 50% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+3@up to RPE6 *could do more 4-5 reps / up to 60%, rest btw sets 2min

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SNATCH LIFT OFF
3x5@RPE6 *could do more 4-5 reps / 60% sn-%, rest btw set 2min

video: SNATCH LIFT OFF

AMRAP 37

Run 400m
14 Reverse Lunge
7 deadlift @ 70%
10 Wallball

For time

Uinti n.600m
Pyöräily 18km
Juoksu 4.8km

A,
2 Position Pause Power Snatch + 2 Position Pause Squat Snatch
(5-6 sets 1+1)

B, Complex:
Power Snatch with Slow Eccentric + Squat Snatch
(5-6 sets 1+1)

A.1) Muscle snatch + snatch balance 2+2 ~10min

B.1) Snatch
60%×2 70%×2 80%×2(×2)

C.1) Clean & Jerk 2+1
60%×1 70%×1 80%×2

D.1) Back squat
60%×1 70%×1 80%×1 85%×3(×3)

E.1) Good morning w/5.sec eccentric
4×5

One set, allout!

For time

• 21-18-15-12-9-6-3 reps of Dumbbell front squats
• 21-18-15-12-9-6-3 reps of Toes-to-bars

*100-meter farmers carry after each set.

♀ 35-lb DBs ♂ 50-lb DBs

Location: Wofford Benjo
Uniform: Winter APFU and a water source
Upon arrival NLT 0545, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Warm Up
Jog down and back
Frankenstein’s down and back
Lunge half court and jog the rest ( X2)
High knees down and back
200 meter run

Workout
Downtown Run 3 miles - Wofford College
AGR groups
A - 7: 30 pace
B - 8:30 pace
C – 9:30-10

Core Work :
60 sec plank hold
30 sec 6 inches
30 sec rest
Repeat 2X

Cool Down
Cadet lead PRT

90-110 min HR Zone 1-2

Every 10 minutes :
10m Handstand walk
10+10 Pistols