Monday
Warm-up
Warm-up
3 SETS
12 Burpees
10 Barbell RDL
8 Barbell Upright Row
6 Scap Pull-Ups
:30 Bar Hang
12 Burpees
10 Barbell RDL
8 Barbell Upright Row
6 Scap Pull-Ups
:30 Bar Hang
-Quick Walking Rest-
Strength
Metcon (Weight)
3 SETS
3 Snatch Deadlift
+
1 Snatch Pull
3 Snatch Deadlift
+
1 Snatch Pull
*All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch. Option to build if perfect mechanics are maintained.
(Score is Weight)
Week 1 of 8
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20 Alt. DB Snatch (50/35)(35/20)
2 Rope Climbs
20 Alt. DB Snatch (50/35)(35/20)
2 Rope Climbs
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
