Single Arm DB Snatch: 5 x 4 ea
“Liza” (Ascending squats at body weight)
Body weight needs to be taken before workout begins.
1 rep for the first minute
2 reps at the second minute
3 reps at the third minute….ascending 1 rep per minute until failure (failure to do # of squats in the given minute) with body weight on the bar
Squats: butt needs to touch MB at the bottom, stand up all the way at the top (non-Rx if squatting less than body weight)
Equipment needed: scales, barbell, added weight, MB on bumper plate, timer
*instruct on how to properly dump weight off back if needed
Suggested modification (for non-Rx performance): Reduce the weight if member cannot hit required depth for at least 4 rounds.
Rotational Plate Walks 3-10 ea side
Weighted Pullups 3×10-12