Row or Bike
Spiderman Crawl Back
15 Waiter Bows
Kneeling Front rack stretch
Empty barbell continuum.
Review the layout of the workout and movements….
With a running clock, every minute perform 1 lift and add 10/5 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift to comments.
(Time cap of 35 minute so adjust your starting weight if needed to accommodate the time cap, however know you will likely reach about 90% of your 1RM.)
***time permitting do a cool down- row, bike or jog
Roll out and mash
Lax to small joints (shoulders, hip, feet)