Friday – 4/26/2019

The Workout for Friday is:

WARM-UP
(Primer)
With a partner…
:15 Bike Acceleration
:15 Rest
:15 Box Jumps
:15 sec Rest

(Mobility)
PVC Pass Through x 10
PVC Lat Opener x :30

(Specific)
Snatch & Push Press Tech.

STRENGTH (Part A)
5 Sets
– 3 Power Snatches as heavy as possible
Immediately into;
-3 Box Jumps as high as possible (use plates to stack on boxes if needed)
*Rest 90 sec between sets*

Rest 5:00 (including 90 sec rest)

STRENGTH (Part B)
-5 Push Press as heavy as possible
Immediately into;
-1:00 Max Cal Machine (repeatable effort though)
*Rest 90 sec between sets*

**Score is heaviest Clean and Push Press combined. It’s too hard to score the second part, but please go hard on these as it really makes or breaks the workout. Push yourself on the box jump height and try to add a little something each round.

EXTRA CREDIT
[Strength]
Snatch High Pull
3 x 3 @ 75%
2 x 3 @ 80%

Snatch Push Press + OHS
5+1 @ 70%
5+1 @ 75%
5+1 @ 80%
5+1 Max

[Gymnastics]
Bar MU “Cardionastics”
EMOM x 10
Even: 10 Box Over Burpees
Odd: 8 Bar MU

[Accessory]
Butts & Guts
4 Sets
-12 Hip Thrusts w/ Barbell (moderate weight) (CLICK HERE)
-20 GHDSU or Weighted Abmat Sit-Ups
-12 Bulgarian Split Squats /leg
-20 V-Ups

[Engine]
Ski
3 x 1000m
Rest 5:00
*Each 1000m set, split up like… (500/250/250)
with spm changing from 46/48/50+