Name: Playbook - Richard Sopinanukul - Sneak Attack - Complex
Uploaded: 2022-03-05T06:12:34.738Z
Duration: 60 min
Description: Sneak Attack - Complex

Amie

Michelle

Danny

Warm up:
 - Circuit 

Skill / Strength 
Reps: 9-6-3
Clean & Jerk - 95/115/135
Back Thruster - 95/115/135
Deadlift - 95/115/135
Hang Squat Clean - 95/115/135

Sneak Attack - WOD 
5-4-3-2-1
Complex
1-2-3-4-5
Burpee Over Bar

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight - Air squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight - Mountain climbers

Warmup - Circuit

Reps: 9-6-3
Clean & Jerk - 95/115/135
Back Thruster - 95/115/135
Deadlift - 95/115/135
Hang Squat Clean - 95/115/135

Start with a 95lb bar and complete nine rounds with each movement.
Increase weight for the second round with six reps each and do the same for the third round with three reps each.

Focus on breathing - technique - form

- Clean barbell to your shoulder
- Jump to a semi squat stance while pressing the barbell overhead
- Complete the rep by standing up locking out legs and arms

Barbell clean + jerk

- Start with barbell on your back shoulders
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell Back Thrusters

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Barbell Deadlift

- Begin with barbell in a hang position, above the knees.
- Shrug and pull your arms under the bar at the same time go into a squat and catch the bar on your shoulders.
- Stand up with the bar with legs locked out to complete the rep

Barbell hang squat clean

Skill / Strength

Complete the following complex with a time cap of 10 minutes.

Sneak Attack Bar Complex
- Each set must be UNBROKEN
Set consist of:
1 Clean & Jerk 
1 Back Thruster 
1 Deadlift 
1 Hang Squat Clean 

* 5 sets means you can’t let go of the bar throughout the duration of the complex 😎
Have fun!

-Sneak Attack-
5 Complex sets
1 Burpee Over Bar
4 Complex sets
2 Burpee Over Bar
3 Complex sets
3 Burpee Over Bar
2 Complex sets
4 Burpee Over Bar
1 Complex sets
5 Burpee Over Bar

This complex is comprised of four movements.
- Clean & Jerk
- Back Thruster 
- Deadlift 
- Hang Squat Clean

Must be done unbroken.
No dropping the bar.
No letting go.

Barbell Complex - Sneak Attack

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar 
- Jump or turn 180 degrees to face bar in opposite direction and repeat movement

Sneak Attack - Complex

Community

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