"Joker's Wild"
For Time:
1-10 Toes to Bar
10-1 Power Snatch (95/65)
Time Cap: 15 Minutes
KG | (43/29)
"Sunday Runday"
Beginner: Rum 1 Mile
Intermediate: Run 2 Miles
AGE GROUP
13-15 & 55+ | (75/55)
KG | 34/24
N/A
Today is a pyramid style workout, the toes to bar will climb by 1 rep each round, while the power snatches will decrease by 1 rep each round. Every round you should complete a total of 11 reps.
Score: Time
Target Score: 5-10 Minutes
Stimulus: Recovery [RPE 2-3]
Loading Target: Light-Moderate Loading
Toes to bar: 2 Sets or less.
Power Snatches: Light barbell, 2 sets or less.
Elbows beat the feet
Cue athletes to punch hard and fast after fully extending the hips and legs. This will encourage athletes to land with their elbows already locked out and in an active overhead position.
TOES TO BAR
Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
POWER SNATCH
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Squat Snatches
Kettlebell Swings
Power Cleans
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 24 minutes)
Toes to Bar Prep
General Snatch Warm Up
N/A
(24 - 30 minutes)
Practice Round
Break
Workout adjustments if needed
(30 - 45 minutes)
Look For
Post Workout Clean Up & Chat (45-60)
Durability
On the Minute x 12:
50-ft. Sled Drag [Moderate-Heavy]
MINDSET
Oliver Holmes
"What lies behind us and what lies before us are small matters compared to what lies within us."
Your inner strength and character are far more important than past or future events.