Accessory:
2 Sets
20 Single Leg Kettlebell Deadlifts (10 each leg)
30 Dumbbell Push Press (this will be tough. Perform these as fast as possible. Staying a little lighter is fine. Speed is the goal)
:30 Dead Hang + 7 Strict Pull Up + :30 Dead Hang
Strength
5 Minutes (Every minute on the minute)
Min 1: 3 Hang Power Snatch @ 55% 1RM Power Snatch
Min 2: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 3: 3 Hang Power Snatch @ 58-60% 1RM Power Snatch
Min 4: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch
Min 5: 3 Hang Power Snatch @ 60-63% 1RM Power Snatch
5 Minuetes (Every minute on the minute)
Min 1: 2 Power Snatch @ 65% 1 RM Power Snatch
Min 2: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 3: 2 Power Snatch @ 68-70% 1 RM Power Snatch
Min 4: 2 Power Snatch @ 73-75% 1 RM Power Snatch
Min 5: 2 Power Snatch @ 73-75% 1 RM Power Snatch
5 Minutes (Every minute on the minute)
Min 1: 1 Squat Snatch @ 70-73% 1RM Snatch
Min 2: 1 Squat Snatch @ 75-78% 1RM Snatch
Min 3: 1 Squat Snatch @ 75-78% 1RM Snatch
Min 4: 1 Squat Snatch @ 80-85% 1RM Snatch
Min 5: 1 Squat Snatch @ 80-85% 1RM Snatch
*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.
Front Squats
10 Front Squat @ 5.5/10 RPE
-Then-
Front Squats
6 Minutes (Every minute on the minute)
Min 1: 5 Front Squats @ 68-72% 1RM Front Squat
Min 2: 5 Front Squats @ 68-72% 1RM Front Squat
Min 3: 5 Front Squats @ 68-72% 1RM Front Squat
Min 4: 5 Front Squats @ 68-72% 1RM Front Squat
Min 5: 5 Front Squats @ 68-72% 1RM Front Squat
Min 6: 5 Front Squats @ 68-72% 1RM Front Squat
Metcon: (MURPH)
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Workout Description Video:
تعليقات