Wednesday April 22nd

General Warm-Up
400m Run or 2:00 Cardio Choice
10 PVC Passthroughs
8/8 PVC Around the Worlds
:15/:15 PVC Prayer Stretch
5/5 World's Greatest Stretch
:15 Extended Plank Reverse Bridge
:15 Hollow Hold
Specific Barbell Prep
3 Snatch Grip Deadlifts @ empty bar
3 Low Hang Muscle Snatches @ empty bar
3 Sets: Adding loads
2 x (Snatch Grip Deadlift + Low Hang Power Snatch)
Rest :10 between reps
Building to opening complex weight

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Strength
Power Snatch
Every 2:00 x 5 Sets:
2 x (Snatch Grip Deadlift + Low Hang Power Snatch)
Rest 10 sec b/t reps

Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day

The goal here is to hit each rep with a clean fast turnover into the catch and receive with confidence. No pressing out reps.

Modifications
- Move to 2-4 Hang Power Snatches at moderate loads working on turnover and technique
- Can sub Power Cleans for Snatches today for those limited in the overhead position.
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Specific Primer / After Weightlifting
2 Sets at working pace:
3 Power Snatches @ workout weight
3 Bar Facing Burpees
Rest :45 between sets
Use this to confirm snatch load, bar path, and burpee cadence before the clock starts on "Ingrid"

"Ingrid"
For Time
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Load: 135/95lb, 61/43kg
Score = Time

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Level 2
10 Rounds
3 Power Snatches
3 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg

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Level 1
10 Rounds
3 Hang Power Snatches
3 Lateral Burpees Over Bar
Barbell: 65/45lb, 30/20kg


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Masters 55+
10 Rounds
3 Power Snatches
3 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg

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Goal Time Domain: 5:00- 7:00 | Time Cap: 10:00

Stimulus: Barbell Cycling / Aerobic Power
RPE: 9/10 -- Benchmark Barbell Conditioning

Primary Objective: Consistent barbell cycling rate across all 10 rounds. The load is intended to be moderate, but cycling quick. Touch-and-go or quick singles, never standing over the bar.
Secondary Objective: Consistent burpee cadence round to round. Rhythmic and deliberate, not a sprint in the early rounds that falls apart by round 6.

Workout Strategy
"Ingrid" is a sprint barbell cycling workout. 30 snatches and 30 burpees with no rest built in and a 10-minute cap that should not be needed. The snatches are the technical anchor with the focus on keeping the bar close, aggressive turnover, and a confident catch and lockout. Touch-and-go cycling or quick singles with a fast is the play for the day.  For those scaling the weight back touch and go may work best as the bar may bounce too much with singles. The burpees are the separator. Athletes who blow their burpee pace in rounds 1-3 will slow to a crawl by round 8. Pick a cadence, hold it, and let the descending round count fuel the final push.

Modifications / Adjustments
Power Snatch: Reduce load / Hang Power Snatch / Dumbbell Snatch
Bar Facing Burpees: Lateral Burpees Over Bar / Standard Burpees / Elevated Burpees

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