Strength
Power snatch + 2 Overhead squats
Heavy 3
Workout
21-18-15-12-9
Sumo deadlift high pull (SDLHP) – 75/55
Push press – 75/55
*6 burpees after each round
^13 min cap
**What I like about this strength work is that it’s a good follow up to Thursday’s workout that included power snatches and OH lunges. Since this is STRENGTH work, we’re slowing things down quite a bit so you’re not working against the clock. I think a mistake people made on Thursday was focusing on the lunges, and the snatch was just a means of getting the bar overhead. The intent was to do 1 power snatch as close to perfect as possible, and then replicate it 24 more times. However, that’s difficult to do under the pressure of a ticking clock. For today, we’ll remove that clock, and give you a chance to work up to a heavy 3 of 1 power snatch and 2 overhead squat. Each round you’ll have a chance to do a total of 3 perfect power snatches, and 6 overhead squats. It’s like you’ve hit the jackpot of workouts!! I get that it says ‘heavy’, but always prioritize technique over weight on the bar. This shouldn’t be a day that the crash pads come out.
Daily Read
Become a better listener – Fast Company