The Iron Sleigh
2 Rounds
30 OH Squats 135/95lbs
20 Cal Bike*
10 KB Swings 32/24 KG
Rest 2:00
3 Rounds
20 Power Snatch 115/75lbs
15 Cal Bike
10 KB Swings 32/24KG
Rest 2:00
4 Rounds
15 Squat Snatch 75/55lbs
10 Cal Bike
5 KB Swings 32/24KG
KG: 60/45, 55/35, 35/25
TC: 35 min
Score: Time
*Machine alternates
Row or Ski: 20,15,10 Cals
Run: 200m, 150m, 100m
Scaling Options
Beginner
10 OH Squats @45/35
10 Cal Bike
10 KB Swings @16/8 KG
3 Rounds
10 Power Snatch @ 45/35
10 Cal Bike
10 KB Swings @16/8KG
4 Rounds
10 Squat Snatch @ 45/35
10 Cal Bike
5 KB Swings @16/8KG
Intermediate
15 OH Squats @115/75
20 Cal Bike
10 KB Swings @24/16 KG
3 Rounds
20 Power Snatch @ 95/65
15 Cal Bike
10 KB Swings @24/16KG
4 Rounds
30 Squat Snatch @ 75/55
10 Cal Bike
5 KB Swings @24/16KG
Perform
N/A
With a partner, Alternate each movement
4 Rounds
15 OH Squats 135/95lbs
10 Cal Bike
5 KB Swings 32/24 KG
Rest 2:00
6 Rounds
10 Power Snatch 115/75lbs
5 Cal Bike
5 KB Swings 32/24KG
Rest 2:00
8 Rounds
7 Squat Snatch 75/55lbs
5 Cal Bike
3 KB Swings 32/24KG
McGill big 3 modified
6-5-4-3-2-1 Bird Dog
6-5-4-3-2-1 Dead bug
6/6-5/5-4/4-3/3-2/2-1/1 elbow side plank with hip down/up
A. General
3 sets
10 Cal Bike
10 Banded OHS
10 Russian KB swings
B. Mobility
McKenzie press up + Downward dog
10 reps holding for 1-3 sec in end ranges
https://youtu.be/1uJKpjTDuyc
C. Specific
5 Muscle snatch in full squat position
5 Banded first pull
5 Muscle snatch + tempo descent*
*5 seconds from knees to mid shin)
5 Tempo* Pause Squat Snatch (Pause at just above the knee)
*3 seconds to the pause, pause for 1-2 seconds.
5 Overhead squat