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WOD

“Red Zone” HPS THRUST (Time)

“Red Zone”

21-15-9-15-21:

Hang Power Snatch

Thrusters

RX+-Same as RX

RX -75/55#

50-59 -55/45#

60+ -45/35#

Basics-12-9-6-9-12, barbell or PVC

Time Cap 18 Min
DESCRIPTION

Today’s couplet workout is all about weightlifting, as we alternate between 2 barbell movements

Choose one light-moderate barbell weight for both movements based on the movement that is more challenging for you

This should be a weight that allows you to cycle 21+ reps unbroken when fresh at the more challenging movement

Since this workout has fairly high reps [81] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options

You can expect this workout to take between [10-18] minutes to complete

HANG POWER SNATCH

The hang position is defined as anywhere above the knees.

In one movement you will bring the barbell overhead to a locked out position

THRUSTERS

Holding the barbell in a front squat

position you will squat below parallel and jump the weight overhead

Note that there is no re-bend of the knees after the press – the knees should stay locked out

AFTER PARTY

Body Armor 3x Band PA, HR, Band TE, Band GM (No Measure)

Body Armor

3 Rounds:

45 Seconds Banded Pull-Aparts-http://youtu.be/VHRiIjvHJpY

45 Seconds Hollow Rocks –http://youtu.be/gQ2Pcv0GHtU

45 Seconds Banded Tricep Extensions –http://youtu.be/TcuF2yVabTY

45 Seconds Banded Good Mornings – https://youtu.be/qS2PveiBtpM

Rest 1 Minute Between Rounds