Strength
Back Squat
Performance:
- 2 Rep Max
Fitness:
- 4-6 sets of 1-3 reps @ 33X1
Conditioning
Complete as many rounds as possible in 14:00 of:
- 12 Power Snatch (95/65)
- 10 Calorie Row
- 14 Thrusters (95/65)
- 10 Calorie Row
- 16 Overhead Squats (95/65)
- 10 Calorie Row
Goal of this workout is to maintain a steady pace and remain as close to unbroken as possible. Scale accordingly.
Scaling Options:
- 12 Alternating Dumbbell Snatch
- 14 Dumbbell Thrusters
- 16 Goblet Squats
These scales are a great option for someone who thinks the more technical barbell movements will hinder her/his ability to maintain a consistent pace. We would rather you be able to move continuously for 14:00 than be slowed down by the barbell.
Optional Independent Work
5 Sets:
- Pause Clean + Clean @ >75%
Pause 1s at the knee on the way up.
3 Sets:
- 10 Tall Box Step Ups
- 10 Back Extensions to 45 degrees
- 30s of Double Unders
- 8-12 Calf Raises