Snatch 5 X 2 @ 80-85% of 1RM
Then…
Level I*
3 Rounds
25 Double Unders
15 OH Squats 95#/63#
20 Ring Dips (Women 10)
Level II*
3 Rounds
50 Double Unders
15 OH Squats 115#/78#
5 Muscle-Ups (Women 2)
* Every 2 minutes stop and complete 5 Burpees before continuing with the workout.
Post Snatch load, total time, level 1 or 2, and number of Burpees.
Coaching Tips: Scale load and movement to match your current fitness level. Make sure to warm up properly for any max load lift. For the snatch, your warm-up reps should never exceed 5 reps at any one weight and should quickly move to 3 reps, then on to your 5 sets of 2 reps with the desired weight. Your hips only have so much pop and you don't want to waste it all on the warm-up. For the triplet workout, work on your double unders if you don't have them, don't keep practicing multiplying singles… We know you are good at math, we want you to be good at double unders.
this looks brutal! cant wait to attack this workout lol
5:15am
L1
Char 43#/21:10/50
Emily 68#/13:57Rx/30
Jack 95#/25:40(2R)/60
Joshua 35#/25:06/60
Julia 63#/18:47Rx/45
Dano 135#/19:41/45
L2
Newman 135#/19:24Rx/45
Don 135#/15:03Rx/35
Joe 135#/23:42Rx/55
Justin 135#/22:52/55
Scott 135#/21:06Rx 135#/50
8am
L2
Walt 120#/25:30 95# – 2 Rnds/60
Briley 73#/21:45Rx/50
9am
L1
Tina 53#/15:58/35
Dusty 185#/19:42 155#/45
Steve H. 95#/11:49 45#/25
L2
Chad 115#/27:04 95#/65
Rebecca 73#/28:38Rx/70
Teshina 88#/17:54 93# – Dips/40
10am
L1
Maria –/12:37 BS/30
Nyssa –/2K Row 9:36
Jennifer R.63#/17:36/40
Laurie 73#/19:25/45
Donna 63#/15:39/35
Lisa 70#/11:10 – M/U’s/25
Pete 75#/18:57 BS/45
Yvette 73#/11:35/25
Brandon 105#/17:50/40
L2
Anniken 63#/25:54/55
Brad 135#/15:30Rx/35
Josh 105#/25:34 95#/55
12pm
L1
Jake 115#/19:19Rx/45
Lenny 95#/13:42/30
James 105#/11:28/25
Jarodd 115#,135#/17:38,50D/U’s/40
Mike M. 95#/31:11Rx(15m/u’s)/75
How did Bradley not Rx this work out?? These are the 3 movements (besides bowel) that he’s great at???
5pm
L1
Bobby 65#/23:15/55
Dari 65#/19:00/45
Sara O. 58#/29:34/70
Jim D. 95#/15:02/35
Bill 145#/19:50/45
Dillon 65#/27:53/65
Chris A. 95#/23:52/55
Jeff D. 95#/22:00/50
George 135#/19:43/45
Greg 115#/25:56/60
Phil 95#/21:50 2 Rnds/50
L2
Jon B. 1353/19:32Rx/45
Amelia 68#/27:37(dips)/65
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