MOB: Full body
WU: Review movements
S: Strict Press
5×55%
5×65%
5×75%
10 sets of 5@55%. :30 rest between sets.
2-3 minute rest between sets during the first 3 sets.
Intention: Strength and hypertrophy in the strength portion, get those ligaments and tendons ready for some sweet, sweet gainz. “Jump” and pull under the hang power snatch in the conditioning, move your body around the bar, not the bar around your body. Keep the chest up and back tight in the bent over row. The more you bend your arms before you “jump” in the power snatch, the more this workout will be unforgiving. Focus on the details and win the day. Have fun!
C: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Snatch 95/65
Bent Over Row 95/65
THIS WORKOUT HAS A 14:00 CAP.
Option 1: 75/55
Option 2: Weight of choice.
Option 3: AKB swing instead of snatches. KB rows/per arm instead of barbell rows.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hip flexors and hamstrings. Rollout lats and calves.
Advanced: 7:00 cap. *If you do not make the cap, perform 30 burpees for time immediately upon completion of the workout.
Endurance: 75/55