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
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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
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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
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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:
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AMRAP x 5 MINUTES
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
Movements:
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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:
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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:
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