2/28/15 “Here comes the Sun”

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Mobility:  Ankle Mobility.


Skill Practice Warm Up:  Spend 10 minutes working up to a challenging snatch grip DL hold (right at knee) + pause squat snatch (hold 2 seconds right at knee: same spot as hold). If you are unable to do the squat snatch, do a pause power snatch.  Try and hit that “challenging weight” for 3 – 5 reps.


Workout:  “Here Comes the Sun” – For time.

400m sandbag run (A: 80lbs, I*: 60lbs, N: 45lbs)

                                            OR

400m bumper plate run (A: 45lbs, I*: 25lbs, N: 15lbs)

15 sandbag or bumper plate squats (same)

15 push press (A: 115lbs, I*: 75lbs, N: 55lbs)

800m run

30 air squats

15 push press (same)

400m run

15 air squats

15 push press (same)

Scaling Guide:  11 – 18 minutes.

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Tips: We are counting both the sandbag run and bumper plate run (just 1 bumper plate!) because the bumper plates are a lot more awkward to run with. Same with the first set of sandbag or bumper plate squats. So pick your poison. Try your best to do everything unbroken as you will only have to go through everything once. Only use a sandbag or bumper plate on the first run.

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Compare To:  New Workout!


Optional Cash out: None.

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