“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Complete as many rounds as possible in 20 mins of:
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Hang Power Snatches, 95/65 lbs
20 Box Jumps, 24/20 in
20 Front Squats, 95/65 lbs
20/15 Row or Bike Calories
20’s across the board to start off the week
With two barbell movements prescribed at the same weight, we’ll choose our loading based on the hang power snatch, which is the more challenging of the two.
This movement starts from anywhere above the knee and should be a load that you could complete in 2-3 sets during the workout.
Since we have regular box jumps, stand to full extension at the top of each rep.
We can expect to complete somewhere around 3 rounds over the 20 minutes of work.
If you’re short on rowers/bikes, stagger by 2 minutes
With a longer workout, let’s break up our weighted movements from the beginning how we see ourselves approaching them 10+ minutes into the workout
Here are some options on how to partition the 20 reps:
1 Set: 20
2 Sets: 10-10 or 12-8
3 Sets: 8-7-5
4 Sets: 5-5-5-5
Box Jumps & Rowing
The box jumps and row/bike are a great opportunity to keep moving forward at a pace that allows you to thrive on the movements that follow.
After the row/bike, we have wallballs
After the box jumps, we have front squats
Find a speed on these non-weighted movements that helps you work through bigger sets on the weighted movements