| Warmup 3 rounds 10 split squat rock backs/side 5 deadlifts 5 box jumps |
| Lift Every 2:00 for 7 rounds 3 lunges/leg No equipment–rear foot elevated, :10 pause on the last rep on each leg KB/DB-rear foot elevated, :05 pause on the last rep of each leg Barbell–front rack rear foot elevated, :03 pause on the last rep of each leg get as heavy as you can with that pause |
| Workout 3 Rounds for time Deadlifts 25 box jumps no equipment–50 arch ups kb/db-35 deadlifts barbell-25 deadlifts rx would’ve been 135/95 rx+ would’ve been 185/125 |
| Extra Work 10:00 EMOM 2 push jerks @ 65-70% for max speed/snappiness then Every :06 until failure 1 dumbbell/kb snatch If all you have is a barbell, do 1 power snatch with 95/65 every :08 instead of every :06 100 rep barbell snatch cap 150 rep dumbbell/kb snatch cap |
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