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INDIVIDUAL WEEK 1 – WORKOUT 1

Written by Justin Cotler of Underdogs Athletics and the WZA Programming Collective

WORKOUT DESCRIPTION

9 min AMRAP:
+3 Hang Power Snatches (75, 55lb)
+3 Overhead Squats (75, 55lb)
30 Double Unders

– Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30 etc.) at the conclusion of each round.

GAMEPLAN

A classic triplet is this year’s repeat qualifier workout, originally seen in 2019 – 2020.  The reason we chose to repeat this workout is that it is a beautiful, simple, and devastating way to test work capacity.  In 2019 – 2020, the top men and women got into the round of 24’s which is well over 400 reps. If you want to find yourself in a good spot on the leaderboard, you’re going to have to dig deep, hold on to the bar, and move consistently for all 9 minutes.

Controlled aggression is the name of the game with this one, as it’s very easy to come out of the gate too hot and die on the back half when the reps of the barbell increase.  For those with efficient double unders, the 30 reps per round offer a great opportunity to relax and breathe before getting back on the bar.

SAMPLE WARM UP

5:00 min Row (start at an easy pace, increase the pace slightly every minute)

Then:
2 to 3 Rounds:
10/side Banded Lateral Walks
10 Banded Good Mornings
5 Squat to Stand with Overhead Reach
5/side Shoulder CARS
5/side Ankle CARS
10 Tibialis Raises
10 Deficit Calf Raises
5 Box Jumps/step down

Then, Warmup each individual movement
Primer.  This is what you should do to prime the movement patterns and elevate the heart rate prior to starting the workout.  Once you finish the 2nd round, take a few minutes rest to relax and focus on the task at hand.

2 Rounds:
6 Hang Power Snatch (75/55)
6 OH Squats (75/55)
30 Double Unders
1 min rest 

Now go crush it! GOOD LUCK!

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