FRIDAY 7-25-19


2-3 Rounds

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)


Warm up

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%.







5 Rounds:

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.

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