Fri Mar. 28 "Abominable Snowman"

Move

1) Bench Press: 3 x 2 @ technical load

2) 15 Min AMRAP

8 Alternating Dumbbell Snatches
8 Alternating Plank Taps
8 Box Step Ups
4 Walk Outs
Rest 30 Seconds

Train

1) Bench Press: 3 x 2 @85-95%

2) Abominable Snowman

8 Rounds For Time (18 Min. Time Cap)
8 Alternating Dumbbell Snatches (70/50)
2 Wall Walks
8 Box Jumps (30/24”)
2 Wall Walks

Stimulus

1) You will be building in weight over three sets. Your first set should start at roughly 85% and you will end at around 95%. Grab a spotter for these sets. If it is feeling good, go for a two rep max!

2) This workout is all about moving fast but staying smooth. The wall walks can become challenging if you go off to quickly, so pace the first rounds to save your shoulders. Use one heavy dumbbell for the snatches, alternating every rep. Pace yourself with the wall walks, completing one rep in 10 seconds or less. You must reach full lockout/extension on the top of each box jump. Step down off each box jump.

Extra Credit

4 Sets:
20 Banded Overhead Tricep Extension
20 Banded Chest Flys (low to high)
Rest 1 Minute