Split Snatch 5×2 (alternate R/L as front foot)
(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). Select a MB and metal/bumper plate combination that clearly places the hip crease below parallel. The intent of the target is to ensure you are below parallel. Hitting a target that does not place your hip crease below the top of your thigh will non-Rx your performance and record attempt. Likewise, not hitting an appropriate height target voids any attempt.
Equipment needed: scales, barbell, added weight, MB on 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.
All record attempts must be video recorded
Weighted Pushup 4×8
Ring Rows: 4×8