Friday
Warm-up
Warm-up
1-2 ROUNDS
10 Up-Downs
10 PVC Pass Throughs
10 PVC Snatch Push Jerks*
10 Scap Pull-Ups
10 Up-Downs
10 PVC Pass Throughs
10 PVC Snatch Push Jerks*
10 Scap Pull-Ups
1 ROUND
8 Burpees
8 PVC Scarecrow Power Snatch**
8 Jumping Squats
8 Kip Swings
*The Snatch Grip Push Jerk is performed from behind the neck
**Start in the Scarecrow position (Snatch grip and elbows high) and on the toes. Athletes will jump down into the Power position and punch the bar OH. Landing should be the same as the Push Jerk.
Strength
Power Snatch (Build to a Heavy 1-Rep )
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Week 4 of 8
(Score is Weight)