Power Snatch (95/65)
HSPU OR “Z Press” (35’s/20’s)
15/13 Cal Bike After each Round
Goal: Sub 16 min
Ascending reps on this one so be smart with the element of pacing. Especially on the earlier rounds so you don’t blow up before getting into the meat of the workout. Snatch weight is something you should be able to confidently cycle but you may need to go to quick singles on some of the larger sets in the workouts. If the HSPU is “easy” for you try making them strict or even go to belly facing the wall for the added challenge. Swap out a row for the bike if needed or even a 200 meter run. This shouldn’t take you more than a min.
AMRAP 7 min
100 Single Unders
3-5 Reps of your GOAT for the day
Notes: Get creative here and have some fun with it. The loading for the lift should be on the light-moderate side allowing you to focus on position and mechanics. This can be an olympic lift, power lift, or even midline work of some type. The singles are here just as a way to get your heart rate up. It’s also a good opportunity for you to work on the mechanics of the jump that apply to a double under if needed.
1 minute Child’s Pose
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