Saturday 12 Nov 2022
“Jolly Roger” TEAMS OF 3 OPTION
3 Rounds For Time:
30 Power Snatches (115/85)
2,000 Meter Row
10 Rope Climbs (15′)
Score = Time it takes to complete the workout
[COMP/TRAIN] Power Snatches (115/85)
Time Cap: 35 Minutes
“Jolly Roger” [INDIVIDUAL]
10 Rounds For Time [25 Minute Cap]:
3 Power Snatches (95/65)
200/150 Meter Row
1 Rope Climb (15’)
Score = Time it takes to complete the workout
STIMULUS: “Jolly Roger” is a Threshold workout.
STRATEGY: Athletes should aim to complete each set of 3 Snatches unbroken, today is a good day to practice hanging on to moderate weight. Each 200/150m row should be complete in 1:00 or less. Each rope climb should be completed in 0:30 or less.
SCALING: Athletes should choose a load for snatches that allows them to complete 3 challenging reps unbroken. Athletes should choose a distance and variation for rowing and rope climbs that allows them to progress to the next movement in a given time.
SCORING: Athletes score will be the time it takes them to complete the workout.
MODIFICATIONS
POWER SNATCH
-Reduce Load
-Reduce Reps
-DB Snatch
-Hang Power Snatch
-KB Swing
200/150m ROW
-Reduce Distance
-400/300m Bike
-12/9 Cal Fan Bike
-200/150m Ski
ROPE CLIMBS
-Reduce Climbing Height
-Seated Rope Pulls
-3-5 Strict Pull-Ups
-Ring Rows
AFTER CLASS
3 Sets:
5 Snatch Push Press
1 Overhead Squat
AT HOME:
10 Rounds For Time [25 Minute Cap]:
10 DB Power Snatches
200 Meter Run
5 Double DB Burpee Deadlifts