For time:
30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches
♀ 105-lb barbell
♂ 155-lb barbell
Post time to the comments.
Stimulus and Strategy:
Today's workout is a bit of a sprint. Expect your midline to be taxed and then force you to move a moderate load while under fatigue. Push for unbroken sets on the GHD and move quickly with the descending rep scheme. As for the barbell, aim to complete the snatches in 3 sets or fewer each round. Try not to stare at the barbell for too long. Get your hands back on it and go.
Intermediate option / For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
GHD sit-ups to parallel
12-9-6 reps
Power snatches
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option / For time:
24-18-12 reps
Good mornings
24-18-12 reps
AbMat sit-ups
12-9-6 reps
Power snatches
♀ 35-lb barbell
♂ 45-lb barbell