RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
2 Rounds not for time
30s on 10s transition
Line Hops
Spiderman stretch right leg
Spiderman stretch left leg
Inchworm stretch
Mountain climber
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-
2 Rounds with sandbag
3 Snatch grip deadlift
3 Hang power snatch
3 Full power snatch
Workout Notes
Mashing up some weightlifting movements with a hard 1 mile run today. This is a workout where you are forced to push the pace and deal with some of the consequences. The hammys will be a little blown up after the snatches leading into that mile but if you move too slow in the first set of 30 you might not be able to make it up in the end!
Goal times are 12-15 minutes.
Workout
For time:
30 Power Snatches
Run, 1 mi
30 Power Snatches
Accessory
6×8 Bent over row, pick weight
3x8s Hollow rock + 8 V-up
*Rest 1-2 min between sets
and then
Warm-up: done.
Workout: 13:57
*P. Snatches: #65.
*Run: ~8:00
First round of snatches: set of 10, then sets of 5.
Second round: sets of 5.
This was tough not having done snatches in about a year!
Accessory: done
Rows: #65
Rocks/v-ups. ✔
Tough one but made it through it! Nic job!