6 Rounds for time of:
20/17 Row Calories
5 Hang Power Snatches, 135/95 lbs
Goal: sub 15 mins
This is a workout that is written to keep you moving so don’t hesitate to push the pace from one exercise to the next. The combo of this with the toes-to-bar is going to be tough on the midline and the toes-to-bar to the hang snatch taxing on the grip. Rep schemes are relatively low so we still want you working to go unbroken on each movement, no more than 2 sets to finish them on any round.
Post Workout – Stretch & Strengthen
3×6 L/6 R Eccentric Reverse Lunges, pick load (6 sec lower)
3×6 Tempo Landmine Overhead Squats, pick load (3 sec down & up)
Samson Stretch, L 1 min/R 1 min
3×6 Eccentric Dumbbell Pull Overs, pick load (6 sec lower)
3×6 Tempo Dumbbell Rows, pick load (3 sec up and down)
This week’s primary focus is going to be on helping loosen up and strengthen your hips/glutes as well as lats and upper back. Take note of the movements with tempo work listed. It’s going to be key that you stay true to this tempo. Remember that this is largely about the quality of movement. If you already have sound movement you can add weight to make the exercise more challenging.