Slow Snatch Deadlift + Pause Hang Power Snatch + OHS
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 5.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7.5/10 RPE
*Pause Hang Power Snatch: Pause in receive for 3 seconds.
Pause Snatch DL + Jump Shrug
5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch
*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.
4 Sets
10 Dumbbell Incline Bench Press (HEAVY)
7-10 Single Arm Dumbbell Row
:30-:45 Ring Support
*Rest 1:30-2:00 between sets.
*Score is only Dumbbell Incline Bench Press weight.
Metcon: 5 rounds MAX
Teams of 2
AMRAP 2 Minutes
50 Double Unders (each, at the same time)
25ft Handstand Walk (each, at the same time)
Max Deadlifts (275/185) (split)
*Go until you get 75 reps
-rest 1 minute b/t sets-
*Individual Version
AMRAP 2 Minutes
50 Double Unders
25ft Handstand Walk
Max Deadlift (275/185)
*Go until you get 35 reps.
-rest 1 minute b/t sets-
*Score total time with rest.
Workout Description Video:
Scaled: 5rounds MAX
AMRAP 2 Minutes
40 Double Unders (each, at the same time)
15ft Handstand Walk (each, at the same time)
Max Deadlifts (245/165) (split)
*Go until you get 75 reps
-rest 1 minute b/t sets-
Commenti