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) 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) Snatch Complex
1 Complex Every :90 x 6
Power Snatch + 2 OHS + Hang Squat Snatch
- Then -
B) “Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squats (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)
” SWEAT ”
AMRAP 20:
20 Burpees To Target
200m Run
20 Odd Object Front Squats
200m Run
20 V-Ups
200m Run
A) Snatch Complex
Establish a heavy 3-Position Power Snatch Complex
- THEN -
B) “ AGOQ #5 “
For Time:
30 snatches (135,95)
30 Strict HSPU
“ SWEAT “
AMRAP 20:
35 Russian KBS
5 Wall Walks
35 Goblet Squats
200m Run
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
“ 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) Snatch Complex
Work to a heavy complex of 1 Power Snatch + 1 Hang Power Snatch + 1 Power Snatch
- Then -
B) " DCD "
For Time:
1K Row
100 Double Unders
" Sunday Strength "
Work To A Heavy Snatch Complex of:
-Hang Power Snatch + OHS + Hang Squat Snatch
"Sunday Snatch Complex"1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch *Work to a moderate weight, main focus on positioning*
* OPTIONAL BUY OUT* "Randy" 75 snatches for time (75,55)
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