1) Build up to a heavy 5 rep muscle snatch for the day..
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today. Stagger a second group by 3 minutes if limited on rowers.