3 Squat Snatches, 70% 1RM
* Every 1 min for 10 mins.
Complete 3 reps every minute for 10 minutes. Reps are performed in singles to insure proper form.
If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may finish before the next minute. If this pattern continues, be sure to have the athletes scale the weight down where lifts are more comfortable.
75 Wall Balls, 20/14 lbs, 10/9 ft
15 Bar Muscle-ups
Stimulus is moderate/moderate high pacing across the entire workout. Athletes only have one set of this and should be aggressive in their approach to each movement with consideration of the potential for burnout on each.
High skilled workout where grit is going to be tested.