“The Line”

A-Line

Saturday, January 22nd, 2022

Rest up or active recovery your choice

Growth

Saturday, January 22nd, 2022

A. Power snatch x 1 + hang power snatch x 1 + snatch balance x 2; rest 60-90sec x 6-8sets keep light and snappy just get good exposure and tech work here
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Row 30sec rest walk 30sec x 6sets
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Spend 10-15mins making the movements feel perfect
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AB 30sec increase pace every 10sec last 10sec tough effort rest walk 2-3mins x 2sets
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Take your time make sure movements feel great then hit it
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Oldy! "Goody" - 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following the same pattern until you fail to complete both rounds


MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

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20mins easy spin on bike

Commit

Saturday, January 22nd, 2022

AM

Run 800m rest walk 2mins x 6sets increase pace per set the first 5 sets last set same as first set pace

PM
A. Full snatch build to a tough TnG double in 12mins
B1. Wtd pronated pullups cluster 2. 2; rest 10sec/rest 60sec
B2. Behind neck snach grip press @1010; 4-5; rest 60sec x 4sets
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20min amrap tough effort
Run 800m
11 Ball to shoulder 150/100#
22 burpees
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15mins easy spin on bike

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