Monday, June 10, 2019
Strength
Snatch Primer
0:00-5:00 2 BTN Snatch Grip Pause Press + Pause OHS
5:00-10:00 Hang Pull + Hi Hang Pull + Hang Snatch + Snatch Balance
Conditioning
“High Heels”
AMRAP 9
10 Hang Squat Snatch
30 Double Unders
Snatch Primer
0:00-5:00 2 BTN Snatch Grip Pause Press + Pause OHS
5:00-10:00 Hang Pull + Hi Hang Pull + Hang Snatch + Snatch Balance
“High Heels”
AMRAP 9
10 Hang Squat Snatch
30 Double Unders
For Time with a Partner:
800m Run
20 Tire Flips
10 Rounds of “Sandman” (5 each)
Macho Man= 3 Power Clean + 3 Front Squats + 3 Jerks with Sandbag
800m Run
“Taste of Tacos”
At 0:00
Build to heavy snatch single
At 10:00
Row 30 Cal
25 Thrusters(95/65)
20 T2B
15 Pull Ups
At 20:00
10/8 Cal Bike
4-3-2-1 DBall over Shoulder
5 Sets Tempo OHS + OHS
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (95/65)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5:00
In a 5:00 Window…
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (135/95)
4 Burpee Box Jump Overs (24″/20″)
5x on the :90
Hang Power Clean + Power Clean
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105
5 x 12 Front Rack Lunge Steps @ 50-52% of Front SquatÂ
For Time:
50/35 Calorie Bike
40 Wallballs (20/14)
30 Dumbbell Power Snatches (70/50)
40 Wallballs
50/35 Calorie Bike
EMOM 10
Odd: 5 weighted Pull Ups
Even: 5 Front Squats
5 Rounds for Time:
15/10 Cal Bike
10 Burpees
3 Position Snatch (Power Position, Hang, Floor)
10:00 to build to heaviest
“Nancy”
5 Rounds for Time
400m Run
15 OHS (95/65)