Context: Practice – Make sure you are resting 2-3 minutes between lifts
Dynamic Warm Up : Coaches Choice
Strength Super Set:
Deadlift (7×1) @85%
Strict HSPU deficit (7×3)
MetCon: “Snake River”
4 rounds for time of:
10 Broad Jumps,
10 Power Snatches, 75/55 lbs
Run, 200 m
Power Snatch (Health: 35lb, Athletic*: 55lb, Performance: 75lb) OR 14 reps with a single DB (15lb, 30lb*, 45lb)
Run or 1/2 mile Airdyne/Assault Bike
Optional Hypertrophy
3 rounds for quality of:
15 Strict Ring Dips
40 Russian Twists
*10-15 Strict Ring Dips