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95-lb. power snatches, 20 reps
95lbs. is a 45lb. bar with a 25Lb. plate on each side of the bar. 65lbs. is a 35lb. women’s bar with 15lbs on each side. The Power Snatch is taken from the ground. Grip the bar (Hook Grip) in a wide snatch grip, feet shoulder width apart. In a single motion using either the so-called “Triple Extension” or the catapult off your upper thigh, move the loaded barbell from the ground to overhead, landing in a ¼ squat with your arms fully extended and your elbows locked out. Stand straight up in this position before beginning to lower the bar. The weight you choose should be light enough that you do not drop the bar from overhead, but rather keep your hands in position so that you can hit the ground and immediately begin another rep. Scale to a weight that allows you to do each set with minimal breaks, breaking up the reps in 2 or at most 3 sets. Use a 15lb. training bar loaded with bumper plates rather than an empty bar if you can to go lower on the weight.
The DU the rope passes under your elevated soles twice before they return to the ground. Do single-double if you can’t string them together. The sub is either 150 single-unders or 50 tuck jumps, neither of which is really anything like the DU, but they’ll do.
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