Recent Academy grad Jake Ellison repping Joint Strike! Way to go, Jake!!
15 Cal Row
Grab 15/10# plate
10 Plate Ground2Overhead
10 Plate around the worlds
10 Plate Squats
10 Plate OH lunge
Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS
Snatch Pull + Power Snatch + Overhead Squat
Sets start every 3 min
% Based off 11Aug 1RM
Video courtesy of Mindset & Weightlifting By Mona.
Second go with our new Snatch Complex. As stated last time, this will give us a chance to work your first and second pull for the Snatch, dial in the Power Snatch, and get a little extra OHS work. As a reminder, 1 rep of the Complex consists on a Snatch Pull, followed by a Power Snatch, and finished with an OHS. Between the Snatch Pull and Power Snatch, make sure to let the bar come to a complete stop on the ground, allowing you to re-set your hips for the Power Snatch. Once the Power Snatch is complete, stand all the way up with the bar locked out overhead, and complete one OHS
Max Effort Bike for Calories
45 Seconds On
45 Seconds Rest
Score = Total Calories
Video courtesy of Monroe Miller.
I prefer we stick to the Rogue Echo Bikes today, as they don’t coast as much when there isn’t any pedaling going on. Treating each 45-second work piece as an all-out sprint. Make this one hurt!!!
No Bike -> Row for Cals