This week we start with a benchmark! If you’ve never done this, it’s a doozy. The goal is for it to be a 5:00 or below workout. This isn’t a hard cap but understand it should be fast, and we have athletes in the sport of this methodology doing it in 1:00. There are many ways to attack this workout. Unless you are very advanced in barbell cycling, you’ll often see that doing 1 rep at a time quickly is the best way to optimize time and effort overall!
30 jump jack
10 lateral lunge
10 air squat
3 rounds
__________
3 snatch deadlift
3 snatch pull
3 muscle snatch
3 hang power snatch
3 power snatch
3 sets building in load then transition to power snatch strength.
In 15:00 build to a heavy power snatch single!
RXconditioning:
“Isabel”
30 Snatch for time (135/95lb.)
Intermediate:
“Isabel”
30 Snatch for time (95/65lb.)
Baseline:
“Isabel”
30 Snatch for time (35/15lb.)
3×15 lateral side bend single arm
