Strength: 7×1 Power Snatch – 4 of 14 (7 sets of 1 rep, same weight across, approximately 75 – 85% of max snatch)
Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge) Video here.
Metabolic Conditioning: “Loose Caboose“
3 rounds – AMReps (as many reps as possible)
1 min back squat (Health: 55lb / Athletic: 85lb*/ Performance: 135lb)
1 min front rack dumbbell lunge step – R/L = 1 rep (Health: 15lb / Athletic: 30lb* / Performance: 45lb)
1 min row (for calories)
1 min rest
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 120 – 220 ‘reps’
Compare to: NEW WORKOUT!
Coaching Tips: Start on whichever movement you’d like, but it must be performed in order. For example, if you start on Rowing, you will do back squats next, then lunges. Keep in mind that the lunge steps are two steps equal one rep. Do not blow yourself up on the first couple movements, pace this so that you perform the first round at a decent pace, then get more or equal reps on the later rounds!
Shelby won first place in her division at the Festivus Games! Congrats!
Optional ‘Cash Out’: 5 db squat cleans, 30 double unders, 4 min
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