3 Sets15 Side Plank Clamshell (per side)45 Sec Front Leaning Rest on Rings3 Sets w/Empty barbell5 Snatch Romanian Deadlift5 Muscle Snatch5 Overhead Squat5 Hang Snatch
Workout Warm-Up
10:00 moving through:1:00 Row (easy-moderate):30 Handstand Hold:15 Straight Arm Plank Hold into 1 Negative Push Up (as slow as possible)5 V Push Ups-Then-Warm Up to workout weights and movements.
Do a set every 1 minute and 30 seconds.
2 Sets4 Power Snatch @75-78% 1 RM Power Snatch
2 Sets3 Power Snatch @80-83% 1 RM Power Snatch
2 Sets2 Power Snatch @85-88% 1 RM Power Snatch
NOTES:*All reps done as singles.**Rest no longer than 3-5 seconds in between reps.
For time:45 Push-Ups30/24 Calorie Row30 Handstand Push Ups30/24 Calorie Row15 Strict Handstand Push Ups
Scaling option to finish near the target score:
For time:30 Push-Ups20/16 Calorie Row20 Handstand Push Ups20/16 Calorie Row10 Strict Handstand Push Ups
TARGET SCOREIntended Workout RPE: 8.5 - 85% - high intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes
WORKOUT STRATEGY & FLOWPush-ups: Don’t go for broke on these and put your arms in a deficit. Break into sets of 5-10 reps with quick breaks between sets.
Handstand Push Up: Break more than you think here to play the long game and save your shoulders.
Strict Handstand Push Up: Follow the same strategy as everything else. Play it safe early on, and don’t push yourself to failure.
Row: We just want a good consistent effort here over both sets.