Flex Friday 01/03/2020

1) Power Snatch 

EMOM complete 1 power snatch, ascending ladder

Men -- Start at 95 pounds and increase by 10 pounds per minute until you hit 135 (Rx+ 165). Once you hit that, increase by 5
pounds per minute until you fail a rep.
To scale: if 1RM is less than 165, then start at 75 pounds and increase by 5 pounds per minute until you miss a rep.

Women -- Start at 65 pounds and increase by 10 pounds per minute until you hit 95 (Rx+ 115).  Once you hit that, increase by 5 pounds per minute until you fail a rep.
To scale: if 1RM is less than 115, then start at 55 pounds and increase by 5 pounds per minute until you miss a rep.

2) Yates Row/GHD Hip Extension DB Row Superset 

Yates Row
Set 1: 15 reps
Set 2: 3 x (3 reps with 3 second negative + 5 fast reps) = 24 total reps
Set 3: 3 x (3 reps with 3 second negative + 3 fast reps) = 18 total reps heavier
Set 4: 12 reps AHAP
Set 5: 10 reps AHAP

after each set of Yates row, superset immediately with
15 reps of DB Rows while holding a hip extension on GHD

Rest 2 min between sets.

3) Plate Floor Press 

8 rounds of :20 work/:10 Rest
(35/25) (Rx+ 45/35)