Community. Coaching. Caring. Since 2009.
Lifting: Lifting: Power Snatch and Power Clean & Jerk 1RMPower Snatch 1 rep
Power Clean & Jerk 1 rep
10 rounds for time of:
3 Power Snatches (135#/95#)
3 Power Clean & Jerks (135#/95#)
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 21 mins: Rows, Wall Balls and AbMat Sit-upsEvery 1 min for 21 mins, alternating between:
Row 150m/125m for M/W
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats for all bars
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Alternating Dumbbell Snatches, Single Arm Dumbbell Overhead Walking Lunges and Burpee Over DumbbellsFor time:
18 One Arm Alternating Dumbbell Snatches, pick load
10 Single Arm Dumbbell Overhead Walking Lunges, pick load
18 Burpee Over Dumbbells
15 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
15 Burpee Over Dumbbells
12 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
12 Burpee Over Dumbbells
9 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
9 Burpee Over Dumbbells
6 One Arm Alternating Dumbbell Snatches
10 Single Arm Dumbbell Overhead Walking Lunges
6 Burpee Over Dumbbells
* Choose one DB load for both movements. Use 18.0 standards for snatches (change hands below face level and for burpees two foot jump and step back/up is scaling)
3 rounds for time of:
Row 500m
12 Hang Power Cleans (155#/105#)
50 Double Unders
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Handstand Push-ups, Ring Dips, Box Jumps and Kettlebell Swings10 rounds for time of:
3 Handstand Push-ups
6 Ring Dips
9 Box Jumps (24″/20″)
12 Kettlebell Swings (53#/35#)
3 rounds for time of:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups
