Strength & Mobility
3 rounds
behind the neck strict press x 3-5 w/ :02 pause overhead each rep
strict chin up x 6-8 @ 31×1
incline pigeon stretch :30/side
Conditioning
5 rounds
In 2 minutes:
6 power snatches
12 burpees over the bar
max calorie row in remaining time
1 minute rest
Notes
Today’s workout is five 2-minute rounds of power snatches, burpees over the bar, and calories. Each round will consist of 6 power snatches, 12 burpees over the bar, and then as many rowing calories as possible in the remainder of the 2 minutes. You will rest for 1 minute after each round. Your score is the amount of calories rowed across the workout.
The power snatches should be light-moderate in weight. Aim for 1-2 touch and go sets or really quick singles.
Try to find a quick rhythm on the burpees over the bar. If you aren’t finishing in time to get at least :30 on the rower then do one or more of the following things:
-reduce the amount of burpees
-do regular burpees
-reduce the weight on the bar if that is slowing you down