Warm Up
7 min amrap:
5 up-downs (step back + step up)
5 reps Lunge/Squat complex – (right lunge + left lunge + jump squat)
5 scap pushups
– into workout prep –
3 sets
R1
3 Snatch DL (empty Bar)
3 Snatch High Pull
3 Muscle Snatch
3 Snatch Drops (2 in)
4 Bar Facing Burpees
R2
3 Power Snatch (70% @workout weight)
4 Bar Facing Burpees
R3
3 Power Snatch (85% @workout weight)
4 Bar Facing Burpees
7 min amrap:
5 up-downs (step back + step up)
5 reps Lunge/Squat complex – (right lunge + left lunge + jump squat)
5 scap pushups
– into workout prep –
3 sets
R1
3 Snatch DL (empty Bar)
3 Snatch High Pull
3 Muscle Snatch
3 Snatch Drops (2 in)
4 Bar Facing Burpees
R2
3 Power Snatch (70% @workout weight)
4 Bar Facing Burpees
R3
3 Power Snatch (85% @workout weight)
4 Bar Facing Burpees
Drax The Destroyer
For Time
30 Power Snatches (135/95)
*Every minute starting with 0:00 perform 5 Bar Facing Burpees*
– 10 minute Time Cap –
Accessory
3 sets
10 Alternating Dumbbell Bench Press R/L (moderate)
10 Hammer Curl R/L (moderate)
10 Deficit Push Up 6”/4”
10 Strict Chin Up
-Rest 2:00 b/t sets-
Drax The Destroyer
For Time
30 Power Snatches
*Every minute starting with 0:00 perform 3 Bar Facing Burpees*
– 10 minute Time Cap –
Accessory
3 sets
10 Alternating Dumbbell Bench Press R/L (moderate)
10 Hammer Curl R/L (moderate)
10 Deficit Push Up 6”/4”
10 Ring/Rack Row
-Rest 2:00 b/t sets-
