2 Rounds of:
10 Empty Bar/PVC Muscle Snatch
10 OHS w/ :01 pause in bottom
Then 2 Roundsof:
4 Snatch Balance
4 Power Position Snatch
4 Hang Snatch from knee
4 Full Snatch
GET POWERFUL
Squat Snatch
Every :30 for 3:00
1 Rep
Every :60 for 3:00
1 Rep
Every :90 for 6:00
1 Rep
GET FIT
3 Rounds of:
50 Double-Unders
25' HS Walk or 2 Wall-walks
5 Squat Snatch 135/95
Rest 1:00
100 Double-Unders
50' Handstand Walk or 4 Wall-walks
15 Overhead Squats 165/115
15 Min Cap
COMPETITORS EXTRA
For Time
20 Box Jumps 24/20"
400m Row
Rest 1:00
20 Box Jump Overs
400m Row
Rest 1:00
20 Burpee Box Jumps
400m Row
Rest 1:00
20 Burpee Box Jump Overs
400m Row
15 Min Cap
COACHES NOTE:
The rest only comes after completing all 3 rounds, and it's not much as you think as you have to change your barbell weight in that time. If Athletes cannot complete HS Walks or you don't have the space for it, switch to something simple like a Bear Crawl or HS Hold. (Don't do Wall Walks, they are coming tomorrow)
ATHLETES NOTE:
During the lifting portion, focus on consistency. The first 6 reps should be light and perfect. Build across the EMOM. Then take a few heavy shots to finish.
BODYBUILDING WORKOUT
Shoulder & Biceps
2-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)