Heavy & Fast Intervals

8 Rounds For Reps Of:
Within 30 Seconds: 1 Squat Snatch + 2 OHS @~65% Of Snatch 1RM
*Rest 30s
30 Seconds: Max Sit-ups
*Rest 30s
30s: Max Calorie Bike
*Rest 1:00
**After completing snatch+OHS work, rest remainder of time – add snatch complex weight to notes

Level 2: ~55-65% and power snatch + deepest OHS as possible is okay
Level 1: 10KBS @25/15, Box Mason Twists
Shoulder Impairment: Squat cleans & front squats
Seated: 6 DB Snatch (3R+3L), 4 Pull-ups, Max Cal Ski
Visually Impaired: Alternate Rounds: 5 Rig squats OR 10KBS (5R+5L), Max Sit-ups, Max Cal. Bike (have a buddy in same round help read & write reps for bike & sit-ups)

5-10 Minutes Of Snatch Drills

5-10 Minutes Of Snatch Drills (Coach’s choice):
– Snatch Pulls
– Snatch Pull Unders (pocket snatch)
– 3 Position Snatch
– Build to a moderate double

*Shoulder impairment? Swap for clean work.
Visually Impaired: Deadlift 5×3
Seated: Dumbbell Strict Press 5×10(5R+5L)

A Long One For Tuesday

10 Rounds For Time Of:
200 Meter Run
10 Pull-ups
6 Burpee Box Jumps @24/20″

Level 2: Banded Pull-ups As-Needed, 20/16″
Level 1: 8 Rounds: 100 Meter Run/Walk, 5 Banded Strict Pull-ups, 6 Burpees, 6 8″Box/45lb Plate Jumps
Visually Impaired: 7 Rounds: Bike 100 strokes, 8 Ring Rows, 6 Burpees

Push, Clean, & Jump For 10:00

10:00 AMRAP Of:
10 Handstand Push-ups
10 Power Cleans @95/65
25 Double Unders

Level 2: Up to 2 ab mats, 75/55, 30s double under practice
Level 1: Seated DB Strict Press, KBS @25/15, Single Unders OR 15 plate speed steps

Split Squat 5×3

Split Squat for load:
5×3 (3 each side)
*Build to a heavy triple – weight can be back racked with BB, KB/DB in goblet hold, or KBs/DBs in farmer hold

Run, Sit-up, Jump, Pull for 22:00

With 22:00 On The Clock:
1 Mile Run Buy-in

Then AMRAP w/Remaining Time Of:
15 Sit-ups
10 Box Jumps @20/24
5 Strict Pull-ups

MR. HP-RUM

6 Rounds For Time:
400 Meter Run
20 Push-ups
30 Air Squats

Level 2: Banded push-ups as needed (get as many toe push-ups as possible each round before switching to band
Level 1: 200 Meter Run/Walk Banded, OR Bar/Box Elevated Push-ups, 20 Squats (box OR med ball as-needed)
Visually Impaired: 150 bike strokes, 10 Bar Elevated Push-ups, 20 Rig Squats

E2MOM Tuesday: Clean & Dubz

12 Rounds Every 2:00 Of:
3 Power Cleans @75%
25 Double Unders

Level 2: 30s of DU practice
Level 1: 15KBS @25/15, Single Unders OR 15 plate speed steps
*Score is total reps – 336 possible. Add clean weight to notes.

Bringing Back Barbell OH Lunges!

5 Rounds For Time:
10 Power Snatch (95/65)
10 Alt. Leg Overhead Lunge Steps
15 Burpees
*Rest 2:00 after each round

Level 2: (75/55)
Level 1: KBS @25/15, Low box step-ups, box burpees
*Modify OH lunges w/front-rack or BW as-needed

Seated:
5 Rounds For Time:
10 DB Snatch (5R+5L) & 4 Ring Dips
32 Calorie Ski Buy-out (after 5 rounds above)

Visually Impaired:
5 Rounds For Time:
10 Deadlifts @35-55, 10 Alt Leg Lunges OR 12” Box Step-ups, 5 Burpees

Run Push Squat for 20:00

20:00 AMRAP Of:
800 Meter Run
15 Handstand Push-ups
20 Air Squats

Level 2: Up to 2 ab-mats for HSPU
Level 1: 200 Meter Run/Walk, Double DB Seated Strict Press @20/15, 20″ Box Squats as-needed
*Run = 80 reps – If under 4-5:00 on last run, cut runs back to 100-200 meter repeats – 100 meters = 10 reps

Visually Impaired: 300 Strokes OR 4:00 On Bike , 5 Yoga Block Push-ups, 15 Rig Squats

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