Workout of the day

For Time

400m Run

10 Power snatches (135/95)

15 Pull-ups (chest-to-bar)

20 Wall balls (20/14)

800m Run

10 Power snatch 

15 Pull-ups 

20 Wall balls 

800m Run

10 Power snatch 

15 Pull-ups 

20 Wall balls 

400m Run

This workout should be completed in the 20-30 minute time domain. It includes 2 miles of running, 30 power snatches, 45 pull-ups, and 60 wall balls.  As a result, athletes should select scaling options that prioritize quality technique and consistency from start to finish. For the power snatches, shoot for around 60% 1RM. For the pull-ups, choose an option that allows you to maintain sets of at least 3-5 reps at a time with minimal rest. The wall balls should be done at a weight and height where 20 reps can be completed in 1-3 sets with minimal rest. For the running, scaling options include 75% or 50% of the posted version (300-600-600-300 or 200-400-400-200 meters). As always, your coach will help you determine the best version of the workout for YOU to ensure that every athlete is set up for success. 

Your first session is free. Let's do this.