FRIDAY
| Heavy Day
Snatch
Strict Press Take 6 mins to build to a Heavy single
Then 2 sets @ 2 mins 1×3 Reps at 85% of heavy single 1×4 Reps at 80% of heavy single 1x Max reps at 75% (aim for 6)
*Re-set each of the reps on the back off sets. NO TNG.
On the Strict Press focus on keeping a rigid midline, squeeze your legs tight and draw your ribcage down, especially as you press. Remember this is a press, not an incline bench press.
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| WOD
10 min AMRAP
12 dumbbell deadlifts 22.5/15 9 dumbbell hang power cleans 6 dumbbell shoulder-to-overheads
Active: 5/10 Lifestyle: 10/12.5
This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side to moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. |