We will do WOD and CASHOUT in class today.

WOD:

#pagemaster

AMRAP 20 Minutes
20/15 Calorie Assault Bike (29/21 Calorie Row, Ski and Bike Erg)
20 Bar Facing Burpees
20 Deadlift (225/155) *Scale to 185/135lbs *Approx 55-60% 1RM
100 Double Unders (150 Singles)

Target Rounds: 4

Stimulus is moderate pacing across workout. Find a steady pace for all movements and attempt to maintain that across 20 minutes.

CASHOUT:

Alternating Dumbbell Bench Press + Double Dumbbell Bench
2-4 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms; same weight across or increase
*Focus: Same as Barbell bench above.

Barbell Skull Crusher 4 sets: 8-12 reps; same weight across or increase
*Focus: Slightly narrow grip is most comfortable. Keep elbows pointed toward the ceiling and tucked in/avoid flaring.

STRENGTH:

#SLOW Tempo Snatch Deadlift + High Hang Muscle Snatch + Pressing Snatch Balance + Snatch Drop:
– (1+3+3+3) x 3 sets. This is light, technique work.
* rest 60-90 seconds between sets *

#Snatch deadlift + Pause Power Snatch + Snatch + Snatch Balance :
– (1+1+1+1) x 4 sets.
*Rest 60-90 seconds between sets *

#Snatch:
– 3 singles @ 70-75% 1RM Snatch
* Rest 60-90 seconds between sets