Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
100 ft Snatch Grip Barbell Overhead Carry
40 secs Plank Hold
10 Banded Good Mornings
Weightlifting
Week 10
I. Barbell Conditioning
2 Rounds for Time
15 Power Snatches
Rest 45 secs
12 Power Snatches
Rest 45 secs
9 Power Snatches
Rest 5 mins between each round.
RX
115/75 lbs
135/95 lbs
165/115 lbs
Scaled
95/65 lbs
115/75 lbs
135/95 lbs
II.A In 10 mins...
Find your 2RM Back Squat
Rest 5 minutes
II.B For Time
20 Back Squats @ 80% of II.A
*20 Reps can be broken up as needed
Conditioning
7 Rounds for Time
10 Toes-to-bars
12 Shoulder-to-Overheads
RX 115 / 75 lbs
Scaled 95 / 65 lbs
*Scale weight as needed
This is going to be a burner! Make sure transitions are tight and movement quality is high. The shoulder-to-overhead should be unbroken throughout the whole workout so break the toes-to-bar as needed for this to happen.
Comments