5 ROUNDS - FOR TIME
5 Barbell Squat Snatches
10 Toes to Bar
15 Box Jumps
General Warm Up
3-5min of Cardio of choice, followed by…
3 ROUNDS
:30 Glute Bridge March
10 Sit Ups
3 Turkish Get-Ups on Each Arm
:30 of Pose Running Drills
Specific Warm Up
Begin today with the Barbell Snatch Warm Up. Do this with an empty bar or PVC Pipe, regardless of whether or not you think you will actually be barbell snatching in the workout. It’s good for ya! Next, if you are going to Barbell Snatch, work your way up to a weight where you can do 5 in a row (setting the bar down between reps) with great form OR do 3 sets of 4 Alternating Dumbbell Snatches.
After that, do 3 rounds of 5 Toes To Bar and 5 Box Jumps, working from a nice and easy pace to a faster pace.
Workout of the Day
5 ROUNDS - FOR TIME
10 Toes To Bar
15 Box Jumps
Workout Notes
This is a fun lookin’ little triplet! It’s been a while since we hit full Barbell Snatches, so if you are venturing into that world, please take extra time in the warm up to make sure this is a safe movement for you! Other than that, crank your favorite workout jams and get after this one! I hope my elbow is feeling good enough to join you…
Barbell Squat Snatch Modifications
This is THEEEEE toughest movement in the whole cannon. I would highly recommend playing with the movement with a PVC pipe/ broomstick, just to learn it. However, if you feel like you cannot do it well enough to sufficiently challenge yourself in a high paced workout, definitely go to our old pal, the Alternating Dumbbell Snatch! Use 10 reps per round (or 5 per arm.)
With either the bar or the dumbbell: not feeling the snatch from the floor? Go with a Hang Squat Snatch or Hang Power Snatch instead. Not able to go overhead? Go with a Squat Clean or Power Clean. Not able to do that from the floor? Try a Hang Squat Clean or a Hang Power Clean instead. All of those moves feeling too complicated and you just want to turn your brain off? Kettlebell Swings! Mod the Wod for your BOD!
Toes to Bar Modifications
If you can perform any hanging variation found in the Toes To Bar video, that would be ideal! If not, go with Sit Ups, V-Ups, your favorite type of crunch, or :30 of your most challenging Front Plank.
Optional Accessory Work
Accumulate 2 - 3 min in an Arch Hold
Cool Down
1-2min of Easy Cobra Stretches (only IF this movement has proven to be ok for your back!)
1-2min in the Bottom of the Squat
1-2min ofSamson Stretch on Each Leg
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