Warm-up (No Measure)
AMRAP x 8 MINUTES
1:00 Bike
10 PVC Pass Throughs
5/5 SA DB Hang Snatch
10 OH Squat w/ PVC or Barbell
Strength – Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 “Deep” Power Snatch*
+
2 “Deep” Hang Power Snatch*
*Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork.
(Score is Weight)
Workout – Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES*
16 Alt. DB Snatch (50/35)|(35/20)
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike
*Pick up where you left off in every consecutive AMRAP.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
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