Row, 1000 m
75 Power Snatches, 75/55 lbs
Goal: Sub 12 min
Simple triplet with some challenging movements today. Pace yourself on the row so you can get to work right away on the barbell. The weight should be light enough that you can cycle in higher repetition sets, but you will want to break these up early due to the grip on the toes to bar as well. Toes to bar will likely be most effective in small sets with short breaks, adjust reps as needed to meet the goal time domain.
3 rounds for quality of:
8 L/8 R Tempo Dumbbell Strict Press, pick load
10 Tempo Bent Over Flies, pick load
Reverse Grip Hang, 30 secs
*Tempo: 3 seconds down, 3 seconds up
Today’s accessory work is going to be focusing on shoulder health. Notice that we have two movements that are intended to be done on a tempo of 3 seconds up and 3 seconds down. This is intended to be done for quality and with a light load. You can use dumbbells or light change plates to get this done. The reverse grip hang has you hanging with a supinated grip.