Little higher rep Olympic work and interval sprints!



5 Rep Snatch from the Floor

(50, 60, 70. 75-80, 80-85%)

* You can mix and match power and squat catches, but resist the urge to do a fugly “starfish” power snatch and instead just squat deeper to catch as you fatigue on the 4th and 5th rep 😉



Slam Ball SQUAT Cleans (20-30/30-40#)
Chest 2 Bar Pull Ups (Chin above/jump CTB)

* You will work as fast and safely as you can for 1:30 before resting 1:30 and repeat this on and off pattern until you finish the entire workout listed above…

You will start where you left off on the workout for the next 1:30 work period trying to get the workout done in as few 1:30 work periods as you can…

Keep the reps Rx’d for the cleans, but you can scale the reps for the pull ups down to 15-12-9-6-3 if needed…

You will have a 5 round cap (1 round = one 1:30 period) to complete the workout so try to push things on this one…



1:15 Hollow Hold

:35 Side Bridge (Ea Side)

20 Russian Med Ball Twists with a Heavier Ball

REST 2-3:00 (2 SETS)

Justin VanBeek

Written by: Justin VanBeek

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