A) Snatch Complex (Power Or Squat)
On The 2:00 x 6 Rounds
2 Snatch Grip Deadlifts + 2 Hang Snatch + 2 Overhead Squats (Ascending)
- THEN -
B) “ Hip Hop Isabel “
For Time:
30 Box Jump Overs (24/20)
15 Power Snatch (135/95)
20 Box Jump Overs
10 Power Snatch
10 Box Jump Overs
5 Power Snatch
“ SWEAT “
AMRAP 18:
3-6-9-12-15…
Calorie Row
Box Jump Overs (24/20)
KBS (53,35)
* Continue to add 3 reps per round until time is reached *
A) Power Snatch
Establish a heavy 3 Position Power Snatch Complex
- THEN -
B) “Power Wheels”
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95,65)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115,85)
- Rest 3 Min -
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135,95)
” SWEAT ”
AMRAP 25:
30 Abmat Sit-Ups
15 DB Burpee Box Step Overs
10-15-20-25…. Wallballs
A) Snatch Complex
3-Position Squat Snatch (Hip / Hang / Floor)
- THEN -
B) “ High Noon ”
5 RFT:
15/12 Cal Row
9 OHS (95/65)
3 BMU
* Rest 1:00 Between Rounds *
”SWEAT”
AMRAP 18:
2 DB Deadlifts + 2 DB Front Squats + 2 DB Plank Rows + 2 Machine Cals
4 DB Deadlifts + 4 DB Front Squats + 4 DB Plank Rows + 4 Machine Cals
6 DB Deadlifts + 6 DB Front Squats + 6 DB Plank Rows + 6 Machine Cals
8 DB Deadlifts + 8 DB Front Squats + 8 DB Plank Rows + 8 Machine Cals….
* Continue To add 2 reps per round until time is reached *
A) 3-Position Snatch
Establish a moderate 3-Position Snatch complex for the day (Pockets - Hang-Floor)
- THEN -
B) “Riled Up Randy”
For Time:
75 Hang Snatches (75,55)
* 200m Penalty run every break *
A) 3-Position Snatch
Establish a heavy 3-Position Snatch ( Pockets - Hang - Floor )
- THEN -
B) " Over And Out "
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)
" SWEAT "
Teams of 2
AMRAP 18:
50 Calorie Row
50 Wall Balls
50 KBS
50 Box Jump Overs
* One Partner Running 200m Run At All Times *
A) 3-Position Snatch
1 Complex On The :90 x 8 Rounds ( 12 Minutes )
- THEN -
B) " Swedish Fish "
AMRAP 12:
250m Row
12 HSPU
A) Power Snatch
Establish a heavy 3-Position Power Snatch
- Then -
B) " Double Dribble "
AMRAP 15:
75 Double Unders
50 AIr Squats
15 Power Snatches (115,85)
" SWEAT " (6AM,9AM,6PM)
AMRAP 20
30 Medball Squat Clean (20,14)
800m
20 Burpees
400m
10 Wall Walks
200m
* Athletes may choose to run or row *
" Sunday Strength "
3 Position Snatch - Work to a heavy complex
" Monday Strength "
3 Position Full Snatch
- Build to a heavy Set (High Hang, Hang, Floor)
