8. Dezember 2023
Dez
08
3 Sets
– 1:00 Foam Roll upper back/T-Spine
– 10 PVC Passthroughs
– 10 Pause Air Squats w/ Arms Overhead
+
Workout Prep
– 1 set with empty bar/light weight
Then 1 set with working weight
– 4 Thrusters
– 4 Hang Power Snatch
– 8 Bar facing Burpees
Rest as needed
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 4 reps @ 80%
Set 4 – 4 reps @ 80%)
For max reps:
2 minute window:
– 8 thrusters @ 52/34kg
– 8 hang power snatches @ 52/34kg
Max bar facing burpees in remaining time
Rest 2 minutes
2 minute window:
– 8 bar facing burpees
– 8 thrusters @ 52/34kg
– Max hang power snatches @ 52/34kg in remaining time
Rest 2 minutes
2 minute window:
– 8 hang power snatches @ 52/34kg
– 8 bar facing burpees
– Max thrusters in remaining time @ 52/34kg
Rest 2 minutes
2 minute window:
– 8 thrusters @ 152/34kg
– 8 hang power snatches @ 52/34kg
– Max bar facing burpees in remaining time
For Max time:
Forearm Front Plank
x 3 attempts
Rest 1 minute between attempts