Name: Playbook - Noah Ohlsen - W4 / D3
Uploaded: 2021-01-18T11:49:07.895Z
Duration: 45 min
Description: W4 / D3

Squat snatch x1/hang snatch x1; 10 sets @155-205#

Squat clean and jerk; 6x2  @245-315#

Then

12 min Amrap
3,6,9,12.....
Toes to bar
Thruster (95/65)
Box jump (24,20)

Then

Accumulate 3500m of rowing @1:35 pace
Rest as needed when you come off the pace

Squat snatch x1/hang snatch x1; 10 sets @155-205#

Stand holding a bar in front of your thighs and be sure you can wiggle your toes
Hold the bar with your snatch grip – far enough apart so that the bar is sitting in the crease of your hip.
Open your chest, pulling your shoulders down and back – referred to as “setting your back”—making sure to keep ribs and pelvis aligned.
Keep your shoulders directly over the bar and your arms relaxed
Keep your torso vertical and bend your knees. Be sure the bar doesn’t move down the thighs
Your legs should be bent about 30-45 degrees – you should feel as if you could jump from this position.

Snatch (full)

From the mid thigh pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension).
With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight.
Receive the bar in a full overhead squat with the arms locked out over the middle of the body.
The bottom of the squat is with the crease of the hip below the knee.
Drive through the heels back to a standing position.
The hang snatch is completed when the knees and hips are fully locked out and open at the top.

Hang squat snatch

Snatch

Stand with feet hip-width apart. Squat down and grab the barbell shoulder-width apart with an overhand grip, maintaining a neutral spine, proud chest, and braced core.


In one swift movement, lift chest and thrust hips forward, using the momentum from hips to pop barbell up toward shoulders.


Shrug and bend your elbows as you drop underneath the bar, lowering into a front squat, with palms facing up and bar resting on palms.


Press into heels and mid-foot to stand.
immediately sit back into a quarter squat underneath the bar, then use the momentum to stand (hopping off the floor just an inch) and pop the bar overhead, arms extended, landing either with feet in the same position or in a split stance, as demonstrated above.
Carefully reverse the movement to lower the bar back to front rack position, then down to the floor.

Clean & jerk (C&J)

3,6,9,12.....
Toes to bar
Thruster (95/65)
Box jump (24,20)

Hands just outside shoulder-width
Full grip on the bar
Start hanging with arms extended
Initiate swing with shoulders
Alternate between arched and hollow position
Lift feet towards bar while in hollow position
At the same time, push down on the bar with straight arms
Both feet contact the bar between hands

Toes to bar (T2B)

Shoulder-width stance
Bar rests on front rack
Hands just outside shoulders
Full grip on the bar
Elbows in front of the bar
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Knees in line with toes
Elbows stay off of knees
Hips and legs extend rapidly, then press
Heels down until hips and legs extend
Bar moves over the middle of the foot
Complete at full hip, knee and arm extension

Thruster

Hip- width stance
Jump onto the box Using a two-foot take-off
Both feet land on the box simultaneously 
Keep the knees in line with toes
Complete at full hip and knee extension 
Jump or step down to begin the next repetition

Box jumps

AMRAP

Lock your feet into the straps. 
Pull the straps across the top of your foot. Secure them until they're tight to the point your feet do not slide around on the foot plate.
Get into the starting position.
Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing.
Push off the foot plate with your leg muscles. 
Keep your arms and torso in the original position.
Lean back into a 45 degree angle.

Rower

W4 / D3

Luca Induni

Britten

Johan

W1 / D1

Eirun

Shrey

W1 / D2

Agatino

W1 / D3

Patrick

I’m either going to be in the best shape ever or dead. Most likely both. Lol this is awesome.

Jeff

W1 / D4

Eric

W1 / D5

Tyrel

Didn’t do well. Struggling right out of the gate. Finished the whole thing though.

W1 / D6

Hard but fun. It's training so I sub by 3km bike and 700m

Thomas Lopez

I did 20lb and 18lb instead of 30lb and 20lb
Time cap 43:16 :)

Noah

W2 / D1

W2 / D2

W2 / D3

W2 / D4

W2 / D5

Anthony Mota

W2 / D6

My favorite conditioning piece. 35lb vest the best I could do.

Learned to do CTB still can’t muscle up but it’s coming.

W3 / D1

Hardest workout I’ve done man wow. Should have split that up.

W3 / D2

Oh man. Failed at the 60 going to have to keep that grind going.

What do you mean by front squat and back squat's (-1) and (-2)?

Yukihiro

W3 / D3

W3 / D4

Maybe Wright a pace on row. And I scaled by 10 bmu. Not good intensity for me.

W3 / D5

W3 / D6

W4 / D1

did ski instead of row due to class wod using all rowers!

Kenzie

W4 / D2

W4 / D4

W4 / D5

That was rough lol ripped up my hands but great one. Thanks for sharing

W4 / D3

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