Feb. 23, 2022

Weightlifting:

Power Snatch 1x1

*Take 10 mins to find a heavy single for the day. The goal today is to hit something at 90+% of your 1RM power snatch. If you are feeling it, let it ride and go for a new 1RM

"Mean Streets"

4 rounds:

3:30 each, for max reps of:

10 Power Snatches, 95/65 lbs

12 Bar Facing Burpees

18 Wall Balls, 20/14 lbs

*max reps in remaining time Bar Facing Burpees

Rest 1:30 between each round.

This workout is a classic conditioning piece that will hit a lot of movements and feel a lot like an Open style workout. The goal for this is to get close to 15+ bar facing burpees in the remaining time. This means by the end we will have hit 100+ bar facing burpees and really practiced some styles that we may use in the Open.

L2: 75/55

L1: 45/35 (15 Hang Power Snatches), 12 BFB, 24 Air Squats

*max BFB

• Limited Equipment Variation

4 rounds:

3:30 each, for max reps of:

20 Alternating Dumbbell Snatches

10 Lateral Burpees Over Dumbbell

24 Air Squats

*max reps in remaining time Lateral Burpees Over Dumbbell

Rest 1:30 between each round.

• Bodyweight Variation

4 rounds:

3:30 each, for max reps of:

10 Strict Handstand Push-ups

15 Burpees

24 Air Squats

*max reps in remaining time Burpees

Rest 1:30 between each round.