Name: Playbook - Noah Ohlsen - Week 2 - Day 3
Uploaded: 2021-01-18T11:48:06.393Z
Duration: 45 min
Description: Week 2 - Day 3

So fire all squats after each run, but everything was perfect

Anthony Mota

Patrick Day

For time:
30 power snatch 115#
30 toes to bar
30 calories assault bike
30 toes to bar
30 power snatch 115#

+

3 rounds for time w/ 20# ruck
1k run
3 rope climbs
100 air squats

Hip-width stance
Hands wide enough that bar rests in crease of hips when legs and hips are extended
Hook grip on the bar
Shoulders over or slightly in front of the bar at set-up
Lumbar curve maintained
Hips and shoulders rise at the same rate
Then hips extend rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is pulled overhead keeping the legs straight
Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Power snatch

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)

Assault bike

For time

Grip rope overhead
Knees move as close as possible to chest
Feet cross
Keep rope along the center of the body
Uncross feet to pinch the rope
Pull with the arms while extending hips and legs
Reach arms overhead and release the wrapped rope to repeat
Spread feet to slide down

Rope climb

Shoulder width stance 
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down 
Knees in line with toes
Complete at full hip and knee extension

Air Squat

For time with 20# ruck

Week 2 - Day 3

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Week 1 - Day 2

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Week 2 - Day 1

Week 2 - Day 2

Week 2 - Day 4

Week 2 - Day 5

Week 3 - Day 1

Week 3 - Day 2

Week 3 - Day 3

Week 3 - Day 4

Week 3 - Day 5

Week 4 - Day 1

Week 4 - Day 2

Week 4 - Day 3

Week 4 - Day 4

Week 4 - Day 5

Week 2 - Day 3

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Week 2 - Day 3

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