2024-06-03

• Barbell should be taken from a rack.
• To Technical Failure means that we get to a point where our form is starting to break down or our last rep is a slow grind and we end our set there.
• Sets must be unbroken to be considered Rx.
• If you don't have a spotter, do not use collars on the bar for safety incase you miss a rep and need to dump the bar.
• Score: Loads used for max rep set. Log reps completed in your workout notes section.

• Reduce Percentage
• Sub Dumbbells
• Sub Floor Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

Build to 85% + 5# in sets of 2-3 reps.
Rest at least 2:00 before attempting max rep set.

• Overview: Today's piece is meant to be very consistent and cyclical, we should be moving from the start all the way to the finish. That being said, how well do you know how to pace the first half in order to hold or pick up the intensity through to the end?
• Dumbbell Snatches: About :30 of work or less. Alternating every rep today, both heads of the dumbbell must touch the floor and no hand on the thigh when driving up.
• Box Jumps: About :30 of work or less. We should be able to move through these at a controlled but quick pace today.
• Push-ups: 1-3 sets completed in about :30. These should be challenging and are where we may get slowed down today, plan to break early and not go to failure.
• Score: Time to complete work. If capped, add 1 second per rep not completed.

• Athletes are aiming to keep moving today through each round and not get stopped up anywhere. Even if we are taking breaks on push-ups, those should be consistent to allow us to keep making progress.
• The box is where our shoulders will have a brief moment to "rest" or recover. Use the time at the box to move at a sustainable pace that also allows you to catch your breath a bit so we can keep our transition time to the push-ups minimal.
• Our push-ups should be tough by the end, but we should not be at failure. Choose and include modifications that will allow us to move at a lower than maximal set pace for all ten rounds.

DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• Hang Power Snatches
• Kettlebell Swings
• Empty Barbell Hang Power Snatches

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 15 Squat Jumps
• Reverse Lunges

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Box/Bench Push-Ups
• Dumbbell Bench Press
• Dumbbell Floor Press

1 Round:
4 Dumbbell Alternating Snatches
4 Box Jumps
4 Push-ups