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) Hang Snatch
On The :90 x 6 Rounds
3 Hang Snatches (Ascending)
- THEN -
B) “ Road Randy “
For Time:
800m Run
35 Hang Power Snatch (75,55)
400m Run
25 Hang Power Snatch
200m Run
15 Hang Power Snatch
” SWEAT “
AMRAP 18:
30 Alternating DB Snatch
200m Run
30 Abmat Sit-Ups
200m Run
30 Jumping Lunges
A) Hang Snatch
Establish a 3-Rep Heavy Hang Snatch
- Then -
B) “Castaway”
AMRAP 15:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)
” SWEAT ”
AMRAP 18:
30 Air Squats
30 Calorie Row
30 DB Snatches
30 Weighted Sit-Ups
“ SWEAT ”
AMRAP 20:
Row 250m
20 KB Front Squats
Row 250m
20 KB Front Rack Lunges
“ Totaled ”
For Total Combined Reps/Weight
A) 1 Rep Max Hang Snatch (Any Style)
B) 2 Minute Max Double Unders
C) 3 Max Calorie Row
Weather Changes
-No 5/6AM Classes
-Open gym 9-12pm
Remainder of day = Normal
A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-
” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold
“ Top Down “
With a 12:00 Clock
A) For Time:
25 Bar Facing Burpees
25 Squat Snatches (115,85)
25 Bar Facing Burpees
- Then -
B) In Remaining Time:
1RM Hang Snatch
“ SWEAT “ (8AM)
Sunday Funday Tabata
8 Rounds of :20 ON / :10 OFF per movement
- Air Squats
- Push-Ups
-Double Unders
-Jumping Lunges
-Russian Twists (Weighted)
* 1 Minute Rest Between Tabatas *
A) Snatch Complex
1 Hang Snatch + 1 Hang Squat Snatch + 2 Overhead Squats
- THEN -
B) “ Vice Grip “
AMRAP 8:
Max Hang Squat Snatch (115,85)
* EMOM 25 Double Unders *
A) Hang Snatch Strength
Establish a 1 Rep Heavy Hang Snatch
- Then -
B) " Monkey Bread "
For Time:
10-1 Hang Power Snatch (95,65)
1-10 Pistols
" Foresight "
AMRAP 18:
2 Ring MU
4 Strict HSPU
8 Hang Snatch (95,65)
