Squat Snatch & 30s
Squat Snatch
3-3-2-2-1-1
*Weight is athlete’s choice
For Time:
30 Burpees
30 Box Jumps
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)
Squat Snatch
3-3-2-2-1-1
*Weight is athlete’s choice
For Time:
30 Burpees
30 Box Jumps
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)
15 Minutes – Handstand Push-up Practice
22-16-10
Calorie Row
Dumbell Front Rack Lunges (30/20)
Push Press (65/55)
Front Squat
5×5 up to @80%
4 Rounds, every 5 minutes:
400 Meter Run
AMRAP with remaining time of:
6 Chest-to-bar Pull-ups
8 Burpees
10 Front Squats (95/65)
*Restart with chest-to-bar pull-ups every round
8 Minute EMOM:
3 Squat Snatch
*Weight is athlete’s choice and can build throughout.
4 Rounds for Time:
10 Hang Power Snatch (95/65)
20 Lateral Bar Jumps
15 Goblet Squats (50/35)
15 Minute AMRAP:
25 Calorie Row
25 Push-ups
25 Air Squats
25 Sit-ups
Dessert
1 Mile Run
*Nice, casual pace as a cool down
Power Clean
3-3-2-2-1-1
*Weight is athlete’s choice, build throughout
10 Minute AMRAP:
50 Double Unders
15 Pull Ups
15 Kettlebell Swings (50/35)
Tabata Kettlebell Swings
* Weight is athlete’s choice
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups
Back Squat:
5-5-5-5-5 @80%
4 Rounds for Time:
500 Meter Row
15 Burpee Box Jumps
8 Minute EMOM:
1 Power Clean, 1 Hang Squat Clean, 1 Front Squat
*Weight is athlete’s choice and can build throughout
4 Rounds for Time:
15 Power Cleans (95/65)
20 Wall Balls (20/14)
26 Walking Lunge Steps
15 Minutes – Ring Muscle Up Practice
Test max, unbroken set of where you’re at in the progression
20 Minute AMRAP:
800 Meter Run
3 Ring Muscle Ups/5 Ring Rows + 5 Dips
30 Kettlebell Swings (50/35)
*Each run counts for 80 reps