Warm-up:
Every 45 seconds x5 sets
125m Row
-into-
3 sets
10 PVC pass-throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
+
EMOM 5
5 Power Snatch @ 50-55% (Singles)
-rest 1:00-
EMOM 5
3 Power Snatch @ 60-65% (Singles)
-rest 1:00-
Every :30s x5 mins
1 Power Snatch (70-75%)
+
Freedom (RX'd)
Tabata (20 secs on/10 secs off)
100 Back Squats @ 95/65#
-straight into-
100 Abmat Sit Ups
*The sit-ups are not a tabata.
—
Independence (Scaled/Masters)
Tabata (20 secs on/10 secs off)
100 Back Squats @ 75/55#
-into-
100 Abmat Sit Ups
—
Compete (Open Prep/Quarterfinals)
Tabata (20 secs on/10 secs off)
100 Back Squats @ 115/80#
-into-
100 Strict Abmat Sit Ups
**INTENTION - Stimulus for today's workout is moderate intensity with a strong mental push on the back squats. Athletes will be battling the leg burn with this, so encourage them to go lighter than they think to allow for constant movement during the 20 seconds on. Athletes don’t have to rack the weight every time. This can cause over-resting or lost time within the 20 seconds of work. Challenge some to see if they can go the whole workout without racking the bar. Use a rack or from the ground. Athletes will have 20 seconds to hit as many squats as possible, followed by a 10-second rest. They will continue going back and forth with 20 seconds of work and 10 seconds of rest until they have completed 100 total reps of Back Squats. The abmat sit-ups are straight through (no Tabata). This workout is scored by total time. We recommend using a running clock (no intervals) to allow athletes to record their time accurately.