Warm-up:
3 Rounds (not for time)
95 lb Good Mornings - 5
50 lb Goblet Squats - 5
Pull-ups - 10
ME Lift:
Snatch Grip Deadlift - 3-3-3-3-3
Met-Con:
10 min AMRAP
95 lb Power Snatch - 5
24" Box Jump - 10
Assistance:
Weighted Chest to Bar Pull-ups - 3x5
Single Arm Bent Over Barbell Rows - 2x6-8
DB Bicep Curls - 2x12-15
Snatch Grip Deadlift: 275x3, 305x3, 315x3, 325x3, 345x3, 365x2
ReplyDelete(switched to alternate grip and used belt @ 345)
Met-Con: 10 Rounds
(Great workout. The lost a lot of time on the box jumps. Toward the end, I had to take a small break before the Power Snatches to ensure good form.)
Weighted C2B: 30x5,5,4
(only touched chest 3 times on 2nd and 3rd round using alt grip. None on 1st round)
Single Arm BB Bentover Row: 65x12,12, 85x8,8
DB Bicep Curls: 30x15, 40x10