Back Squat – Heavy Single
Do this within a 20 minute limit.
Complete one rep every 30 seconds for 10 minutes of:
Power Snatch 95#/63#
Hang Power Snatch
All three movements equals one rep.
20 Wall Ball 20# @ 10' target/16# @ 8' target
15 Pull ups
Pick one of the first two, with WO #3 as a chaser.
Post load, Rx'd or not and time.
Coaching Tips: Scale load and movements to match your current fitness level. Use workout #1 if your training cycle (days you've made it into the gym this week) calls for a strength workout. Include workout #2 today if you did not do yesterday's workout. Gassers, formally called suicide drills, are the three cone run drill. These should be done in as much of a sprint as possible.
Lisa is still getting in her workouts. So, what's your excuse?