Pause Front Squat + Front Squat 5×2 at 75% 1RM
3 second pause
Weighted Strict Chin-up 5×2 at 70% 1RM
Use belts, dumbbells, kettlebells, or clips to support the weight.
Focus on the hollow torso and have a straight-line pull.
Always start from a dead hang position with the ears in line with the biceps. The grip should be just outside the shoulders, so we wrap pinkies first before the thumbs.
During the ascent, we start by activating the scaps sending the head back, and lining the chest up directly underneath the bar.
We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent. Ensure athletes control their bodies back down from the full lockout position before going into the next rep
Complete as many rounds as possible in 2 mins of:
12/10 Assault Bike Calories
max rep Power Snatches, 95/65 lbs
* Rest 2 mins
STIMULUS and GOALS
The stimulus is high intensity. In the allotted time, athletes will have 2 minutes to complete the T2B, assault bike, and then perform as many power snatches as possible. Athletes will continue to accumulate reps until they have completed 50 power snatches. Athletes have a “time cap” of 5 rounds to complete this workout, meaning they should complete at least 10 power snatches each round. If athletes do not complete at least 10 power snatches each round, lower toes to bar by 3 reps and assault bike by 3 calories.
We need to be strategic on our pacing with the first two movements to allow athletes at least 30 seconds or more on the bar. Push hard (not all out), control your breathing, and recover.
The Scaling aim is for athletes to keep their toes to the bar and bike under 45 seconds (each) to allow sufficient time for the power snatches.
12 Toes to Bar
10/8 Calorie Assault bike (Or 9/7 Calorie Echo Bike)
Max Power Snatches (75/55)