Workout of the Day
-Weightlifting-
Snatch Pull + Hang Snatch (knee) + Snatch
Find 1+1+1RM (10 minute cap)
90% x 1+1+1 x 2 sets
-Conditioning-
“DT”
Five rounds for time of:
12 Dead-lifts, 155/105
9 Hang Power Cleans, 155/105
6 Shoulder to Overhead, 155/105
-Skill-
As many rounds as possible in 5 minutes of:
Alternating Pistols, 4 reps
Unbroken Toes to Bar, 4 reps
Post all results to Triib and/or comments
Working hard as a Team for community!
Workout of the Day
-Strength-
Back Squat (%’s off 3RM)
75% x 3
85% x 3
95% x 3+
*Base percentages off 3RM. Complete sets on a 2 minute clock.
Dumbbell Step ups
5 x 7 each leg
I – 55/40
II – 45/30
III – 35/20
*All athletes should use a 20 inch box with a dumbbell in each hand.
*Complete sets on a 2 minute clock.
-Accessory-
Three sets of:
Behind the Neck Snatch Grip Press x 15
Seated Zottman Curl x 12
*There is a 8 minute window in which the above work is to be completed.
-Conditioning-
As many reps as possbile in 1:15 minutes of:
3 Overhead Squats, 135/95
3 Bar Facing Burpees
*Rest 45 seconds between cycles.
*Complete 4 total cycles of the above couplet.
Post all results to Triib and/or comments
Vise athlete Ryan Pritchard killing it on Hot Shots 19.
