Push x Pull Strength
Every 2 min x 6 Rounds
24 Single Dumbbell Strict Press
24 Single Dumbbell Uprigh Row
– Rest 1 btw rounds –
Push x Pull Workout
EMOM x 10 min
Min1: 45 secs – Single Dumbbell Push Press
Min2: 45 secs -Single Dumbbell Hang Power Clean
AMRAP x 5 mins
10 Single Dumbbell Push Press
10 Single Dumbbell Hang Power Cleans
Part 1
1x [ 1 Snatch Deadlift + 3 3 Position Muscle Snatches + 3 Snatch Drops ]
1x [ 1 Snatch Deadlift + 3 3 Position Muscle Snatches + 3 Snatch Drops ]
1x [ 1 Snatch Deadlift + 3 3 Position Muscle Snatches + 3 Snatch Drops ]
Part 2
1x [ 1 Snatch Pull + 1 Pause Hang Power Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Pause Hang Power Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Pause Hang Power Snatch + 1 Overhead Squat ]
Part 3
Pause Snatch 1×1 at 70% 1RM
Pause Snatch 1×1 at 75% 1RM
Pause Snatch 1×1 at 80% 1RM
Pause Snatch 1×1 at 75% 1RM
Pause Snatch 1×1 at 80% 1RM
Pause Snatch 1×1 at 85% 1RM
Pause Snatch 1×1 at 90% 1RM
Workout
10 rounds, each round for time, of:
50 Double Unders
5 Back Squats, 205/135 lbs
Rest 1:1 between each round.
Strength post workout
3 rounds for quality of:
20 Dumbbell Bulgarian Split Squats, pick load
20 Banded Hamstring Curls
Rest 1 min