Snatch 5 x 3-Position Power Snatch: 1 High Hang (Hips) + 1 Low Hang (Knees) + 1 Floor Conditioning 4 x 3 Min AMRAPS: 45 Double Unders 15-12-9-6 Overhead Squats (115/75, 135/95, 155/105, 175/125) 45 Double Unders AMRAP Handstand Walk (sub box walk-arounds/ hs hold) Rest 3 min between rounds
Squat Every 2:00 x 6 3 Front Squats + 6 Back Squats @ 50% 1RM Back Squat (week 1 weight) Rx+ = from floor Conditioning All for time: 1000m Row Buy-in 27-21-15-9 Unbroken* Toes-to-bar Unbroken* KB Swings 70/53 *5 Burpee Penalty for breaking
Power Clean EMOM x 9 30 Double Unders 6 Hang Power Cleans Conditioning “Death by” Calorie Bike EMOM, for as long as possible: Min 1 – 1 Cal Bike Min 2 – 2 Cal Bike Min 3 – 3 Cal Bike Min 4 – 4 Cal Bike Etc.. Midline 4-5 sets: :20 sec L-sit / […]