12 cal Row
5/5 DB Windmill
5/5 DB across body muscle snatch
10 Step up
8x 2sec Pausing hip extension at top (face down)
5 Sets of 3: Muscle Snatch
Start at 40% of our estimated 1RM, and aim to build to a moderate for the day. This is a movement that will stay on the lighter side given it’s nature… building towards, but likely not exceeding, 55%.
10 Power Snatches
10 Box Jump Overs (24″/20″)
Barbell Pounds – 95/65
we are looking for a light load on the barbell. One that we can cycle for 21+ reps unbroken when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense.