Alternative week continues!

Power work is Snatch, but a little different…

POWER:

1 Rep of Hang DB Split Snatch (Left Arm)
1 Rep of Hang DB Split Snatch (Right Arm)
1 Rep of Floor DB Split Snatch (Left Arm)
1 Rep of Floor DB Split Snatch (Right Arm)
* Work up to a challenging weight in around 5 sets

When it comes to footwork…

When you have the DB in the RIGHT arm we want the LEFT foot to split forward and when it’s in the LEFT arm we want the RIGHT arm to split forward…

 

WORKOUT:

50 Med Ball Slams (20-25/30-40#)
40 Ring Rows (As flat as you can without making things grind to a halt)
30 Burpee Box Jumps (24/30″)**
40 Ring Rows
50 Med Ball Thrusters (20-25/30-40#)
(17:00 cap)
** Note the higher box jump option… If you can SAFELY try a higher box on these then do so, otherwise knock it back down to 20/24″

Justin VanBeek

Written by: Justin VanBeek

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