5 ROUNDS - FOR TIME
10 Deadlifts
5 Hang Power Snatches
40 Double Unders
General Warm Up
3-5min of cardio of choice, followed by:
3 ROUNDS
5 Inchworms (No push up)
10 Lunges
30 Double Unders or Penguin Taps
Specific Warm Up
Even if you plan to use a dumbbell, go ahead and go through the Barbell Snatch Warm Up. Do even if it’s a little too much for you, try to do as much as possible with a PVC pipe! After that, if you are using a barbell today, go ahead and take 3 sets of 5 Hang Power Snatches, going up in weight each time, until you find a weight that allows you to knock out all 5 reps in each round unbroken. If you are using a dumbbell today, do 3 sets of 6 Dumbbell Hang Power Snatches, 3 reps on each arm.
After that, go through the Jump Rope video and decide what you are doing for today’s double unders, heat that option up, and then let’s goooo!
Workout of the Day
5 ROUNDS - FOR TIME
10 Deadlifts
Workout Notes
This is an interesting one! The main goal of the day is to challenge yourself with the 5 Hang Power Snatches. Whether you are using a barbell, dumbbells, or kettlebells, this should be the hard part! If you are like most people, you will have a big discrepancy between what you can Hang Power Snatch and what you can Deadlift. That’s ok! The 10 Deadlifts should be light, then the Hang Power Snatches should be hard, then the jump rope should keep your heart rate up.
If you are not using a barbell, do 5 Hang Power Snatches on EACH ARM with your dumbbell or Kettlebell. I find this is a safer option than trying to alternate reps from the hang. If you’re comfortable alternating, you totally can! I would just do 5 Snatches Right and then 5 Snatches left.
Deadlift Modifications
These can be done in any number of implement combinations, just make sure that back is nice and flat! If you are struggling with the weight or the range of motion, take the weight away and perform Good Mornings, nice and slow and controlled!
Hang Power Snatch Modifications
This movement is simply using your whole body and momentum to pop something up from hip level to overhead in one motion without stopping in the middle. If that is not feeling comfortable, you can swap this movement out for either Russian or American Kettlebell Swings. It will accomplish the same goal!
Double Under Modifications
Today, stick to the number 40 whether or not you are doing doubles, singles, penguin taps, or Jumping Jacks!
Optional Accessory Work
Accumulate 1-2min practicing your Handstands / Inversions!
Cool Down
1-2min of Forward Folds (Each Side If Necessary)
1-2min of Saddle Pose
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