Heavy and fast!

 

HIPS:

Banded Hip Raises x10ea (More band)

MB/Sandbag Front Loaded Lateral Lunges x5ea (Heavier)

* 2 sets

 

POWER TEST:

1 Hang Snatch

1 Floor Snatch

* Power catch one and squat catch one, but your call on when you do each one

* 15-20 minutes

(50, 60, 70, 80, 85, 85+, 85+… 96% for 2 is a PR)

 

WORKOUT:

* Control pacing early so you can push it later!

Power Cleans (95/135#)(60-65% to scale)

Burpee Box Jumps (20/24″)(Burpee Step ups to scale)

3-6-9-12… Work up for 8:00

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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