45 seconds work / 15 seconds rest
Skin the Cat
20 Box Jumps 24”/20”
A) Establish Heavy Single
– Heavy singles are generally 90-95% of an athletes 1 Rep Max
B) 3 sets x 5 reps @ 70% of Heavy Single
– Rest 90 sec between sets in section B)
Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid overextending at the top of the movement.
Deadlifts @ your 80-85%
*this needs to be heavy enough where you should want to do singles.
Single Arm Alternating Dumbbell Snatch @ 4#/30#
*The Row and Dumbbell Snatch happen between your sets of Deadlift.
30 cal Row
30 Dumbbell Snatch
20 cal Row
20 Dumbbell Snatches
– And so on until you complete the workout.
Scale your weight accordingly on the dumbbell. Athletes that are more advanced should be scaling up to 50#/35#. I did this workout with 305# Deadlift and the 35# Dumbbell and my score was……… 10:25.
PROPER DEADLIFT FORM IS A MUST. DO NOT GIVE IN TO YOUR “WANT” TO GO FASTER AND JUST RUIN YOUR BACK. MAKE UP TIME ON THE ROW AND DUMBBELL.