Back Squat 60% of 1 Rep Max
2 reps on the minute every minute for 10 minutes
4 Rounds For Time:
1 Arm KB or DB Snatch 10 Reps Each Arm
20 Push Ups
For the buy in we are going to perform our speed-strength work. You will choose a load that is 60% of your 1 Rep Max. This load should be relatively light so you can perform these reps with speed while maintaining good technique. If you have currently achieved a P.R. on your 3, 5, or 7 Rep Max, then you should use this calculator to estimate your new 1 rep max. Once you determine your 1 rep max, then multiply that number by .6 to determine the load for this buy in.
For the workout we are going to perform 1 Arm Snatches with Kettlebells or Dumbbells. The Kettlebell Snatch is similar to a Kettlebell swing except with one hand. As the kettlebell reaches it’s apex, violently punch your fist forward, and finish with the kettlebell resting on the forearm directly overhead. The Dumbbell snatch is a bit different and more like a barbell snatch. This movement is performed with the dumbbell on the ground. This exercise is performed by explosively extending the hips, pulling the elbow high and to the outside to keep the dumbbell close to the body. As the dumbbell is rising, your will drop underneath the dumbbell with arm fully extended and the dumbbell in the overhead position. Then you will stand.
Both of these exercises, while unique variations of the barbell snatch have a few things in common. They both require isometric extension of the back, explosive hip opening, and unilateral stability overhead.
For today’s cash-out we are going to play with weighted pull-ups. Try strict or kipping. Play with multiple reps or a single max effort. It doesn’t matter. Have fun.