02/05- Captain Kirk

WARM-UP

• Every 45 seconds (5 sets)
• 125m Row

– into –

• 3-4 sets (10:00 time cap)
• 10 PVC pass-throughs
• 5 Snatch Grip Deadlifts
• 5 High Hang Muscle Snatch
• 5 Snatch Push Press
• 5 Power Snatch

STRENGTH

Every 1:00 (5:00)

• 5 Power Snatch (50-55%)

-rest 1:00-

Every 1:00 (5:00)

• 3 Power Snatch (60-65%)

-rest 1:00-

• Every 30-seconds (5:00)
• 1 Power Snatch (70-75%)

WORKOUT PREP

2 sets:

• 5 Back Squats (build in weight)
• 5 Sit Ups

“Captain Kirk”

• Tabata (20 secs on/10 secs off)
• 100 Back Squats (45/30)

-straight into-

• 100 Abmat Sit Ups (The sit-ups are not a tabata)

EARTH

• Back squats adjust weight (Air Squats)