Friday, oct 21

Weightlifting:

Every 1 min for 12 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 12 mins.

Athlete Instructions

Start at 60% 1RM and increase to a max.

"Scarface"

Chipper: Power Snatches, Double Unders, Overhead Squats, and 3 more

For time:

50 Power Snatches, 75/55 lbs

100 Double Unders

50 Overhead Squats, 75/55 lbs

100 Double Unders

25 Devil Press, 35/25 lbs

100 Wall Balls, 20/14 lbs

Athlete Instructions

Time domain: 13-18 mins

Time cap: 20 mins

Notes

We are embarking on a workout that might leave you with some battle scars afterward. It looks simple and light on paper, but ending with 100 wall balls after going through a substantial amount of work will challenge your ability to hang on during the end of this workout. Make sure you scale from the get-go and focus on manageable sets early on with the power snatch and overhead squats, because fatigue will likely hit midway through the devil press.

L2: For time:

50 Hang Power Snatches, 75/55 lbs

50 Double Unders

50 Overhead Squats, 75/55 lbs

50 Double Unders

25 Devil Press, 30/20 lbs

75 Wall Balls, 20/14 lbs

L1: For time:

50 Hang Power Snatches, 45/35 lbs

100 Single Unders

50 Back Squats, 45/35 lbs

100 Single Unders

25 Burpees

25 Dumbbell Hang Muscle Snatches, 25/15 lbs

75 Wall Balls, 14/10 lbs