Sunday March 7th
WORKOUT GOALS
1.) Avoid overloading the barbell. Use a moderate-to-heavy loading that
won’t cause failed reps.
2.) Complete at least 3+ rounds of each AMRAP.
3.) Focus on maintaining a solid lumbar curve in the power snatches and
deadlifts.
RX
ON A 10:00 CLOCK
From 0:00 – 5:00:
AMRAP 5:
3 Power Snatches (185/125#)
12 DB Lunges (50/35#)
From 5:00 – 10:00:
AMRAP 5:
6 Double Overhand Deadlifts (185/125#)
24 Lateral Hops Over Barbell
– Use 2 DBs for the lunges
Level 2
ON A 10:00 CLOCK
From 0:00 – 5:00:
AMRAP 5:
3 Power Snatches (135/95#)
12 DB Walking Lunges (50/35#)
From 5:00 – 10:00:
AMRAP 5:
6 Double Overhand Deadlifts (135/95#)
24 Lateral Hops Over Barbell
Level 1
ON A 10:00 CLOCK
From 0:00 – 5:00:
AMRAP 5:
3 Power Snatches (75/55#)
12 DB Walking Lunges (20/15#)
From 5:00 – 10:00:
AMRAP 5:
6 Double Overhand Deadlifts
(95/65#)
24 Lateral Steps Over Barbell
Stretching
3 SETS
10 Hamstring Scoop Stretch
:30 Pigeon Stretch / Side
:30 Seated Torso Twist / Side
Accessory
ON A 10:00 CLOCK
Before the workout, build to a heavy 1-rep
power snatch.
Notes
Aim for 3-5 rounds for each AMRAP. Use a barbell loading that lets you feel a heavier weight but also keep moving. You should be able to do unbroken power snatches and deadlifts with your workout weight. Keep in mind
we will use fast singles during the workout. If you want to go Rx’d, you should be able to do 3 power snatches with 185/125 unbroken. This is a good day to practice heavier lifting in a workout. You still want to be able to complete 3 rounds per AMRAP. If your power snatch is much lower than your deadlift, you can use two different weights. However, you will need to plan how you transition in between AMRAPs. There is not any extra
transition time between the two AMRAPs.
