LXB Smash: Pecs/Traps/Delt (5 Minutes)

Dynamic Warm-up/Stretches

2 Sets – Perform 5 reps of the following movements:

  • BTN Push Press (snatch grip)
  • OHS
  • Drop Snatch
  • Below Knee High Pull
  • Muscle Snatch
  • Hip Snatch

Every 2 Minutes x 6 Rounds (12 Minutes):

Segment/Pause Snatch
1 Hang Squat Snatch Below Knee
1 Overhead Squat

Start your first round with an empty barbell or roughly 40% of 1RM, then gradually build up in weight as your technique allows. Last 2 sets should be challenging

Sample weight progression (in %):

AMRAP in 12 Minutes:
10/7 | 15/12 Calorie Row
3 Power Clean (135/95) | (185/135)
4 Burpee Over Bar

The loading suggestions are heavier than we typically see in conditioning work. This is by design forcing a slower cadence to this conditioning pieces. Choose a weight you can move with good form. But don’t be afraid to move a little slower on these and have to perform some of the lifts as single or to take breaks within a set.

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