Warm up
3 Sets
1:00 Ski (moderate)
10 Double Dumbbell Cuban Press (light)
15 Banded Good Morning
:30 Handstand Hold
:15 Bar Hang
-Then-
Warm Up to Power Snatch weight.
5. Workout Prep
1 Set (at workout pace):
5 Power Snatches (75/55)
:10 Handstand Hold
5/3 Calorie Ski
:10 Pull Up Bar Hang
Scoring: Checkbox
Bench Press
5 Bench Press @ 6.5/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 8/10 RPE
5 Bench Press @ 8.5/10 RPE
*10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.
Scoring: Load
Barbell Full Grip Front Rack Step ups
14 Barbell Full Grip Front Rack Step Ups @ 6/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 6.5/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 7/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE
14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE
*Each set is 7 each leg.
Scoring: Load
Metcon: Partner Throwdown Friday! For time: 150 Power Snatches (75/55) *Handstand Hold -into- 100/80 Calorie Ski *Pull Up Bar Hang *One Partner is working at a time on the power snatches then the ski. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski to be completed). Switch as desired from the working station to the hold station. __________________________ Individual Version For time: 75 Power Snatches (75/55) Every 2 Minutes perform 20 second Handstand Hold -into- 50/40 Calorie Ski Every 2 minutes perform 20 second Pull Up Bar Hang scaled: For time: 150 Power Snatches (65/45) -High Plank Hold aka push up plank hold -into- 100/80 Calorie Ski -Bottom of the Ring Row Hang *One Partner is working at a time on the power snatches then the ski. The other partner must be holding a plank for work to be completed (during the power snatch portion), and then ring row hang (for the ski to be completed). Switch as desired from the working station to the hold station. __ Individual Version For time: 75 Power Snatches (65/45) Every 2 Minutes perform 20 second Handstand Hold -into- 50/40 Calorie Ski Every 2 minutes perform 20 second High Plank Hold
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