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Workout 5.15.20

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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