A.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.
B.
RX
“Devil’s Sweet Tooth”
For time:
24 Double Dumbbell Front Squat (any style) 22.5/15 Kg
12 Devil’s Presses 22.5/15 Kg
20 Double Dumbbell Front Squat (any style) 22.5/15 Kg
10 Devil’s Presses 22.5/15 Kg
16 Double Dumbbell Front Squat (any style) 22.5/15 Kg
8 Devil’s Presses 22.5/15 Kg
12 Double Dumbbell Front Squat (any style) 22.5/15 Kg
6 Devil’s Presses 22.5/15 Kg
Scaled
For time:
24 Double Dumbbell Front Squat (any style) 17.5/12.5 Kg
12 Devil’s Presses 17.5/12.5 Kg
20 Double Dumbbell Front Squat (any style) 17.5/12.55 Kg
10 Devil’s Presses 17.5/12.5 Kg
16 Double Dumbbell Front Squat (any style) 17.5/12.5 Kg
8 Devil’s Presses 17.5/12.5 Kg
12 Double Dumbbell Front Squat (any style) 17.5/12.5 Kg
6 Devil’s Presses 17.5/12.5 Kg
Basic
For time:
20 Double Dumbbell Front Squat (any style) 10/5 Kg
10 Devil’s Presses 10/5 Kg
16 Double Dumbbell Front Squat (any style) 10/5 Kg
8 Devil’s Presses 10/5 Kg
8 Double Dumbbell Front Squat (any style) 10/5 Kg 6 Devil’s Presses 10/5 Kg
6 Double Dumbbell Front Squat (any style) 10/5 Kg
4 Devil’s Presses 10/5 Kg
