AMRAP 10 mins: Power Snatches, Handstand Push-ups and Hip Extensions
Complete as many rounds as possible in 10 mins of:
max rep Power Snatches, 80% 1RM
12 Handstand Push-ups
24 Hip Extensions
Today’s triplet is a combo of barbell and gymnastics. The barbell portion is programmed off of a max lift you hit during TODAY'S session (not your all time best).
The first movement is a max set Power Snatches, in which you'll perform as many reps as possible at a certain weight without setting the bar down. It is considered a terminated set if the bar drops or the athlete re-grips at the ground. Power Snatches will tax the posterior chain and pull. HSPU will predominantly tax the press and upper back. Hip Extensions will give the shoulders a chance to relax, but will fatigue the lower body and posterior right before athletes go back into the next max set of Power Snatches! Woof!
If the GHD machines are taken up, perform Russian Swings for Rx’d (32/24 kg), and if you need to, scale down to good mornings with a plate.
Shoot to finish this workout in 10 minutes. First person to tell Coach Billy why this is funny gets a pack of Cake Pops :)