5 Push press
5 push jerk
5 Hang snatches
5 Overhead squats
Build up to a heavy push press, around 80 percent of your max. If you don’t know your max build up to max so we can use the number in the future
8 sets 1 heavy push press
AMRAP 16 Minutes
8 Power Snatch 75/55lbs*
6 Hang Squat Snatch 75/55lbs*
4 Overhead Squats 75/55lbs*
*every time you have to drop the bar run 400M
Scaling: – If you are severely limited by mobility to the point where this workout is ineffective or dangerous, consider modifying to power snatches and front squats, or the “clean” variant of all three movements.
*target of 3 to 6 rounds, which doesn’t seem like a lot but we are back squatting tomorrow so you will want something left in your legs!
every 3 minutes for 12 Minutes row 30/25 cals