Warm-up (No Measure)
Complete 2 sets:
20 sec bottom squat hold
rest
20 sec forearm plank
rest
squat jump x 10
rest
plank to pike x 10
rest = 20 sec
Back Squat (3@70% – 3@80% – 3+@90%)
*Utilize wave 2 “90%”
Lane (5 Rounds for reps)
5 Rounds for Max Reps of:
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
To learn more about Lane click here
Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.
Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups
F: 45 lb. M: 65 lb.