200-m Plate Run (25/15 lb.)
20 Alt. DB Power Snatches (50/35 lb.)
Max Set Box Round-the-Worlds
Happy Friday! Today’s effort will challenge your shoulder stamina amidst two other heart-rate and shoulder-involved movements. You’re going to perform the Plate Run and DB Snatches, then perform a max set of Around-the-Worlds each round. This workout will test your ability to maintain gymnastics positions under duress—both in heart rate and with some compounding shoulder fatigue (Plate Hold, Snatches).
The max set is terminated once you come off of the box or loses tension in the movement (the elbow bends). For the Around-the-Worlds, travel the same direction for an entire round, i.e. in the first round, go entirely clockwise around the box until failure. Next round, go entirely counter-clockwise. Then repeat for Rounds 3 and 4. The Box Around-the-World is performed as Rx’d with feet on the box.
For the Plate Carry, hold however you’d like—chest, side, shoulders, pinch, etc. We recommend mixing it up so as not to tax one area too much!
Try to hit about 80% max effort throughout the workout so you don’t burn out in the later rounds - this should take around 15-20 minutes. Have fun!