“ TTT “
A) 2-4-6-8-10 of:
Overhead Squat (115,85)
Box Jump Overs (24,20)
- Rest 3:00 -
B) 2-4-6-8-10 of:
Power Snatch (115,85)
Bar Over Burpees
- Rest 3:00 -
C) 2-4-6-8-10 of:
Squat Snatch (115,85)
Box Jump Overs (24,20)
” SWEAT “
A) 2-4-6-8-10 of:
SA DB OH LUNGE
Box Jump Overs
V-Ups
- Rest 3:00 -
B) 2-4-6-8-10 of:
DB Snatch
Burpee Over DB
V-Ups
- Rest 3:00 -
C) 2-4-6-8-10 of:
DB Front Rack Lunge
Box Jump Overs
V-Ups
A) On The :90 x 8 Rounds (12:00)
1 Squat Snatch
* Athletes may ascend or stay across as desired *
- THEN -
B) “Jack Dawson ”
AMRAP 16:
15 OHS (75,55)
30 Double Unders
15 Hang Power Snatch (75,55)
30 Double Unders
” SWEAT" “
AMRAP 20:
5 Gymnastic Reps
10 Push-Ups
15 Air Squats
A) Build to a Heavy Single
Squat Snatch
- THEN -
B) “Snake Bite”
21-15-9:
Squat Snatch (95/65)
C2B Pull-Ups
”SWEAT”
3 Rounds of:
3 Minutes Max Distance Row
2 Minutes Max C2B Pull-Ups
1 Minute Max Medball Squat Cleans
* Rest 3 Minutes Between Full Rounds *
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) 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)
" A Walk To Remember "
AMRAP 15:
1 Squat Snatch (135,95)
2 Wall Walks
3 Box Jumps (30,24)
A) Snatch Complex
Work to a heavy complex of:
1 Squat Snatch + 2 Hang Squat Snatch + 3 Overhead Squats
- Then -
B) "Snake Bite"
21-15-9:
Squat Snatch (95,65)
C2B Pull-Ups
* 9-22-17 *
" SWEAT " (6AM,9AM,6PM)
AMRAP 22:
50 Wall Balls (20,14)
25 Abmat Sit-Ups
50 Kettlebell Swings
25 Burpee Box Jump Overs (24,20)
A) Snatch
- Establish a 1 Rep Heavy Squat Snatch
B) "RING OF FIRE"
Ascending Ladder for 9 Minutes:
1 Ring Muscle-Up, 1 Power Snatch (135/95)
2 Ring Muscle-Up, 2 Power Snatch (135/95)
3 Ring Muscle-Up, 3 Power Snatch (135/95)
4 Ring Muscle-Up, 4 Power Snatch (135/95)
5 Ring Muscle-Up, 5 Power Snatch (135/95)
Continue to add (1) to each movement per round.
A) Snatch Complex
Work to a heavy complex of:
1 Snatch + 1 Hang Snatch + 1 OHS
- THEN -
B) " 12.2 "
AMRAP 10:
30 Snatches @ 75/45
30 Snatches @ 135/75
30 Snatches @ 165/100
Max Reps @ 210/120
" Big Kahuna "
For Time:
30 OHS (115,85)
30 Box Jumps (24,20)
20 Power Snatch (115,85)
20 Box Jumps (24,20)
10 Squat Snatch (115,85)
10 Box Jumps (24,20)
"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)
" ! PUMP DAY ! "
Pause OHS - 7 Minutes to develop a moderate single
Pause Snatch Balance - 7 Minutes to establish a moderate single
Squat Snatch - 12 Minutes to establish a heavy single
“Snake Bite”
21-15-9:
Squat Snatch (95/65#)
C2B Pull-ups
" Amanda "
9-7-5 of:
Muscle Ups
Squat Snatch (135,95)
! Pump Day !
Work to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS
" ! Pump Day ! "
Work to a heavy for the following:
-High Hang Squat Snatch
-Hang Squat Snatch
-Squat Snatch
" ! Pump Day ! "
Establish a heavy of the following - 1 Power Snatch + 1 Squat Snatch
-- Then --
" Isabel "
30 Snatches For Time
" ! Pump Day ! "
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single
“Open 17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
“Snake Bite”
21-15-9:
Squat Snatch (95/65#)
C2B Pull-ups
