MONDAY

For Smoothness

EMOM for 15 mins of

1. 3 Snatch Deadlift

2. 3 Hang Power Snatch

3. Rest

A combo of snatch deadlift (nailing the first pull) and Hang power snatches (Nailing the second and third). Treat the dealifts as a slow movement and the snatches don’t have to be TnG. May get to about 70-75% of 1RM but this is about movement pattern more than it is weight.

For time10 min cap:

1000m row

50 hang power snatches 20/15

30 GHD sit ups or 50 v-ups

Almost everyone will be able to RX todays workout, the v-ups still count as RX (the GHD will be dependent on if there’s one available). Quick warning on the GHD, if you have never done GHD sit ups in a workout before and haven’t done some GHD’s recently, then consider doing GHD sit ups to parallel today and not going all the way down. They pack a punch and can risk rhabdo if dosed up too quickly.

Rolling starts off the rowers, you can ski if you like but no bikes.