17/05 – That’s my secret, Captain: I’m always angry

WARM-UP 

2:00 Jog

-into-

3 sets:

• 5 Snatch Grip Deadlifts
• 4 Hang Muscle Snatch
• 3 Snatch Grip Push Press
• 2 Hang Power Snatch
• 1 Power Snatch

empty barbell.

WORKOUT PREP

3 sets:

• 100m Run (build-in pace)
• 2 Power Snatch (build up to opening weight)

WORKOUT – “That’s my secret, Captain: I’m always angry”

Freedom (RX’d)

-0:00-4:00-

• 800m Run

-4:00-8:00-

• Heavy Double Power Snatch (touch and go)

-8:00-12:00-

• 800m Run

MAYHEM MINI-PUMP –

 4 Rounds

• 10 Weighted Hip Thrust @Mode –  RPE 7
• 10 GHD Hip Raise @ moderate weight –RPE 7
• 10 Plate Front Raise @ moderate  –RPE 7

-Rest 2 min between rounds-

MOBILITY –

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)