7 Muscle Snatches, empty bar
7 Power Position Power Snatches
7 Power Position Squat Snatches
7 At-the-knee Squat Squat Snatches
7 Squat Snatches
Find 1 Rep max snatch
Then, 2-5 sets of 2 @ 70% 1RM Drop and reset between reps
*this should take over 30 minutes so lets get right into it.
AMRAP 2 Minutes x 3
10 Deadlifts 155/110lbs
2 Muscle Ups
Rest 2:00 between AMRAPs.
Continue where you left off each AMRAP
Scaling: – Bar muscle ups, Jumping Muscle Ups or Burpee Pull Ups for Muscle Ups.
We should have time for this… if its close on time we will set rowers up outside. The goal of this rowing piece is to hit negative splits to practice pacing. That means your last row should be faster than your first. you are more than welcome to pair up with someone and go “you go, i go” Not concerned about the exact 3 minutes for rest. concerned about full recovery.
3 Rounds Row 1,000m Rest 3:00
R1: 2k pace + :04-:06
R2: 2k pace + :02-:04
R3: within :01-:02 of PR 2k
Paces are per 500m (e.g an athlete with an 8:00 2k would row R1 at between a 2:04-2:06/500m split).