Build off the practice you got with Snatches and OH Squats on Monday!

 

But first…

 

STRENGTH:

Bench Press to a heavy single or max if you’re feeling good in just 10-12 minutes…

(Aggressive jumps around the following: 60, 75, 85, 90, 95, 100+%)

 

SHOULDER STABILITY:

DB Windmills

2 sets of 5 reps each trying to work to a heavier DB than you’ve ever used before as long as you’re strong and stable at the shoulder…

 

WORKOUT:

40 UNBROKEN Wall Ball Shots (10-20#/20-30#)

6/10 Muscle Ups (Bar OR Rings)

5 Power Snatches + OH Squat (103/155#)(70-75% 1RM)

* 4:00 cap per round with 4:00 rest between each round for 2 total rounds

* Try to pick as heavy of a ball as you can, but still go through unbroken on both rounds

* Scale muscle ups to 7-9 Ring Dips /9-15 Dips or 9-12 Jumping Muscle Ups

 

Work on great OH Squat positions under fatigue!

 

POST YOUR BEST BENCH AND TOTAL TIME FOR BOTH ROUNDS TO ZENPLANNER

 

Justin VanBeek

Written by: Justin VanBeek

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