Workout: 30 May 2025

Gym Workout

Warm up / Metabolic – Time cap: 15 mins
5 rounds: try to go unbroken and complete as quick as possible
– 3 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)
– 6 Pistol squats (alternating legs, 10 each leg) (alternative: any of the pistol squat variations based on skill)
– 9 V-ups (alternative: Toes to bar or hanging knee ups)

Workout / Skill work
1. Perform 3 sets of 10 Snatch deadlifts at your max snatch weight
2. Perform 2 sets of 10 Overhead squats at 75% of your max snatch weight
3. Work up to a max Squat snatch, then perform 3 sets of 3 at a back-off weight (75-90% depending how you feel)
4. Finally, in 10 mins, accumulate as many rounds as possible of:
-100 foot farmers carry at VERY heavy DB weight (50 down and back)
-9 Devil’s Press with moderate to light DBs (no more than 35 pounds, goal is unbroken)

At Home Workout

First: complete 30 burpees in a sprint, as fast as possible, record your time.

Then: 4 Rounds for quality:
– 20 V-ups (alternative: hanging knee ups, or sit-ups)
– 40 Double-unders (alternative: 2 single-unders, if you do not have double-unders recommend at least trying to obtain a few each round before switching to regular jump rope)
– 20 Handstand arms taps (can perform against a wall for support)