PERFORMANCE
Warm-Up
Two sets of:
Assault Bike x 60 seconds
Robo Dog x 50ft forwards, 50 ft backwards
Barbell Kang Squat x 5 rep
Followed by…
Two sets of:
Banded Muscle Snatch x 15 reps
Burpee Broad Jump x 5 reps
Then…
A.
Every 90 seconds, for 15 minutes (10 sets) of:
High Hang Snatch x 3 reps
Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Snatches (135/95 lbs)
8 Bar-Facing Burpees
12 Toes to Bar
A. 65-95#
B. 4+3; 95#, reg burpees, 24 v ups instead of t2b (renovating my workout room rn so don’t have my rig :p)
5+16 RX
A. 65-75-85-95-105-110-115-120-125-125#
B. scaled to 95# 5+8TTB
A. High Hang Snatch x 3
55,55,60,60,65,65,70,70,75,75
B. AMRAP 12 Min – 5 Rounds
4 Snatches @ 75#
8 Bar Facing Burpees – all UB
12 T2B – all UB strictish
***Had just enough time to get 1 snatch in the 6th round, but was too far out front and could hold on.
A. 40kg,50,60,60,60,63,63(2),63(2) – called it
B. 5 + 5 Rx
Warm up: ✅
A:
Up to 185 for final 2 sets
B:
5 Rnds – went out at a conservative pace today