12 Bodyweight Deadlifts
21 Box Jumps (20″)
21 Step Ups
The Box Jumps are prescribed at 20”, which is lower than usual for the guys. For those who find Box Jumps challenging, these will be the limiting factor. Especially after the Row and the Deadlifts.
Time to complete the Workout.
The goal is to push through the burning feeling you will start feeling in your legs during round 2! Because it is so short and nothing is that limiting (weight, reps and skill wise), you should make sure those Rows are done hard! Think 10-15sec under your Fast 500m pace. You can hang in there during the other movements, but the Rows need to be pushed.
NOTE: Warm up to a heavy triple and hold that weight across 5 working sets.
Snatch (135/95) & Muscle-up
NOTE: Start with 1 rep of each movement in the minute. Add 1 rep to each, each successful minute. Example: Min1 – 1 snatch & 1 muscle up, Min 2- 2 snatch & 2 muscle up, and so on. These are full snatches (squat). Workout ends when you can no longer complete the work within the given minute.