Snatch work
8min to perform
30 Snatches (Squat or power)
*weight should be light to focus on technique.
10min AMRAP
100 Dubz
50 Alt DB Snatch 50/35
25 T2B
4 sets
5min on 2min off
30 RKBS
25 Goblet Squats
20 Push ups
15 Box jumps
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
4 Rounds
50 Dubz
40 Lunges
30 v-Ups
20 cals
10 DB Snatches
Every 5min for 25min
400m Run
10 S2OH 135/95
15 Pull ups
4 Rounds
100m run
10 Box Jumps
10 KB Deadlifts
3 Rounds
100m Run
15 DB Thrusters
15 Pull Ups
2 Rounds
200m Run
20 KBS
20 Push ups
1 Round
400m Run
50 WallBalls
10min EMOM
1 Clean Pull
1 Hang Squat Clean
1 Full Squat Clean
*Every 2 sets add weight
5min AMRAP
Buy in: 40 cal bike/row
Remaining time AMRAP
Burpee step ups 24/20
21min AMRAP
7 single arm Devil Press 50/35
14 single DB lunges
21 Dubz
200m run
4 Rounds for Time
14 calorie Bike
16 Thrusters (95/65 lb)
10 Kettlebell Swings (53/35 lb)
14 calorie Bike
16 Box Jumps (24/20 in)
10 Air Squats
14 calorie Bike
16 Wall Ball Shots (20/14 lb)
10 Burpees
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