Pause Front Squat 5×1 at 80% 1RM
:02 second pause
Weighted Strict Chin-up 5×2 at 70% 1RM
2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM
Strict Pull-up (pronated grip)
Assistant Banded Strict Pull-up
12 Squat Snatches, 135/95 lbs
24 Burpee Over Bars
9 Squat Snatches, 135/95 lbs
18 Burpee Over Bars
6 Squat Snatches, 135/95 lbs
12 Burpee Over Bars
3 Squat Snatches, 135/95 lbs
6 Burpee Over Bars
The stimulus is moderate intensity. Athletes will find a pace that can be maintained on the barbell and the burpees throughout this workout. Inefficient lifting technique by keeping the hips too high will most likely result in low back fatigue when combined with burpees.
Similar to past workouts, the focus is on performing high-skilled movements under heavy duress. Athletes need to focus on their breathing and pacing to avoid missing lifts.
Squat Snatch: Athletes should use a weight that is around 60% of their 1rm. This should be a weight that will allow for touch-and-go reps if the athlete is fresh but will be much more efficient if fast singles are performed. Athletes should ensure that they have a sound setup with each rep so that they accumulate zero no reps due to rushing the lift. If an athlete is unable to squat snatch, they are allowed to power snatch but must perform all reps in singles.
Burpee over bar: Movement starts with a burpee and then a jump over the barbell. Athletes can perform burpees and jump either facing the barbell or lateral to it. Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Modify this movement to burpee bar step-overs. The goal should be a non-stop effort where athletes will stay consistent throughout reps. Slow down on the final 2 reps to recover the heart rate and arms before advancing to the bar. Go all out on their last set!