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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)

HSPU Practice and … 22-16-10?

15 Minutes – Handstand Push-up Practice


22-16-10
Calorie Row
Dumbell Front Rack Lunges (30/20)

Push Press (65/55)


Front Squats and 5 minutes of fun x4

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


Squat Snatch EMOM & Four Rounds

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 Minutes & a Mile Cool Down

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 Work & Ten Minutes of Fun

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)

Kettlebell Swings & “Diane”

Tabata Kettlebell Swings

* Weight is athlete’s choice



“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-ups


Clean Complex & 4 Rounds

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


Rings & 20 Minutes for Reps

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

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