Tuesday
Warm-up
Warm-up
AMRAP x 8 MINUTES
1:00 Bike
10 PVC Pass Throughs
5/5 SA DB Hang Snatch
10 OH Squat w/ PVC or Barbell
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…
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
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)
