Friday
Warm-up
Warm-up
1 ROUND (8 MIN CAP)
:30 Single Unders
20 Piked Shoulder Taps
10 PVC Pass Thrus
10 Barbell Strict Press
10 Snatch Grip Deadlift
:30 Single Unders
20 Piked Shoulder Taps
10 PVC Pass Thrus
10 Barbell Strict Press
10 Snatch Grip Deadlift
INTO…
2 ROUNDS
:30 High Jump Single Unders or Doubles
20 Piked Shoulder Taps
10 PVC Around the Worlds
8 Barbell Push Press w/ :02 Pause in Dip
10 Hang Muscle Snatch
Workout
“MYMC 22.2, Part 1” (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
6 Power Snatches (95/65)|(65/45)
8 Push Press
24 Double Unders
6 Power Snatches (95/65)|(65/45)
8 Push Press
24 Double Unders
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
-Rest 2:00 b/t Part 1 & Part 2-
Workout
“MYMC 22.2, Part 2” (Weight)
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)
NOTE: New Benchmark.
Workout
“MYMC 22.2 ADJUSTED, Part 1” (AMRAP – Rounds and Reps)
1.) AMRAP x 10 MINUTES
6 Power Snatches (65/45)|(45/35)
8 Push Press
50 Single Unders
6 Power Snatches (65/45)|(45/35)
8 Push Press
50 Single Unders
(Score is Rounds + Reps)
KG BB: (30/20)|(20/15)
-Rest 2:00 b/t Part 1 & Part 2-
Workout
“MYMC 22.2 ADJUSTED, Part 2” (Weight)
2.) ON AN 8:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
Build to a Heavy Complex…
1 Power Snatch
+
1 Hang Power Snatch
(Score is Weight)
NOTE: New Benchmark.
