Workout of the Day

EMOM x 5 MINUTES*
3 Hang Power Snatch

-Rest 2:00-

EMOM x 5 MINUTES*
3 Hang Power Clean

*Heavy droppers use pound pads in the front of the gym
*Keep weight Moderate for both movements. Use one weight for all 5 sets of Hang Power Snatch then athlete option to increase weight for Hang Power Clean.

(Score is Weight)

Movements:

Clean | Hang Power Snatch | Power Snatch | Snatch

AMRAP x 15 MINUTES
50 Double Unders
6 Hang Power Snatches (115/75)|(75/55)
6 Hang Power Cleans
100m Run

*Heavy droppers use pound pads in the front of the gym

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Movements:

Clean | Hang Power Snatch | Jump Rope (Double Unders) | Power Snatch | Run | Snatch

IN TEAMS OF 2…

AMRAP x 18 MINUTES
30 Double Unders
3 Hang Power Snatches (115/75)|(75/55)
3 Hang Power Cleans

*P1 will go out on a 200m Run. P2 will AMRAP the movements until P1 is back and then switch. Athletes will pick up where their partners left off.
**Heavy droppers use pound pads in the front of the gym

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Movements:

Clean | Hang Power Snatch | Jump Rope (Double Unders) | Power Snatch | Run | Snatch

At Home

VIDEO: https://vimeo.com/574586896/61ba415f8e

1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

(No Measure)

Movements:

Air Squat | Walking Lunge

AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers

(Score is Rounds + Reps)

Movements:

Deadlift | Push Up

7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Movements:

Air Squat | Burpee

5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

MOBILITY VIDEO:
https://vimeo.com/505046431/fd1730256b

Movements:

Row