Every 1 min for 10 mins:
1 Power Snatch, 70% 1RM
For today, you will be doing 1 power snatch on the minute for 10-minutes using no more than 70% of your 1RM. Adjust loading as needed. We want the focus for today to be on quality reps while focusing on technique. Focus on a solid start position, keeping speed through the middle, consistent footwork and finishing in a quarter squat.
Post Lifting Fun
1. A single Pull-up Abmat Hold for max time
Pin an abmat between your chest and the pull up bar at the top of the pull up for max time. Focus on a tight belly as you do this and it will help with you keeping the mat pinned to the bar. If it’s not doable add in a mini band or one of your choice that allows you to get roughly :20 sec of holding the mat there.
2. AMRAP in 3 mins of:
Tire Flip, pick load
Tire Flip Challenge: Don’t stress on weights here. Find something you can do consistently but that is going to get tough after about a min. This should be more about lungs than strength.
3. For distance:
Farmer Carry, 100/70 lbs: 1x 5 mins
Farmers Carry Challenge: Some loading listed here as a guideline but you can do less if needed. Getting creative with the object you use can be a fun change of pace as well. Barbells, farmers carry handles, kb’s, even plate pinches!! Have fun with it!
Post Work 1x:
2-3minutes Underhad PVC Shoulder Stretch
1min per side Pec Stretch