Weightlifting
1) Snatch + Hang Snatch 1-1-1, 3x1
2) Snatch High Pull 90%x2x2, 95%x2x2, 100%x2x2
3) Overhead Squat 225#/155# x 2 reps from failure +Overhead Squat 205#/145# x 1 reps from failure + Overhead Squat 185#/135# x failure
Notes
Snatch + Hang Snatch: Build over the first three sets. The weight you used on the third set should be repeated for the remaining three sets. Aim to find a weight which is challenging, but manageable with sound mechanics.
Snatch High Pull: This exercise is only beneficial if it can be performed in a way that mimics the positions, rhythm, speed, and timing of the actual lift. If you are unable to do this with the prescribed loads, adjust accordingly.
Overhead Squat: Upon completing the 225#/155# set, strip the bar and immediately perform the 205#/145# set, then strip the bar and immediately perform the 185#/135# set. If available, use blocks to save your shoulders.
Strength
Back Squat 8RM + 10lbs x 2 Reps from Failure x 3
Gymnastics
15 Muscle-Ups For Time
Rest 3 Minutes
15 Muscle-Ups For Time
Sport
@ 0:00
50 Kettlebell Snatch, 32kg/24kg, alternating arms every 5 reps
@ 5:00
50 Burpees, touch target 6" outside max reach
@ 10:00
50 Dumbbell Shoulder-to-Overhead, 55#/35#
@ 15:00
50 Calories Assault Bike
@ 20:00
Timecap
Notes
If you fail to complete any section of the workout within the 5 minute limit, proceed to the next section.
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