LIFE
Every 7 min for 3 sets
15 full snatch
300m row
round 1: 65/45
round 2: 75/55
round 3: 85/65
SPORT
Every 7 min for 3 sets
15 Full snatch
300m row
round 1: 95/65
round 2: 105/75
round 3: 115/85
AT HOME
Every 7 min for 3 sets
12 alt. dumbbell snatch
30 double foot jump over and back over dumbbell
Take 6 min to establish a moderately heavy clean
Then:
10 min EMOM
2 Cleans
For Time:
5 Rounds
200m run with medball 20/12
20 step ups with medball 24/20
10 pushups
10 deadlift 155/125
For Time:
3 Rounds
15 Wallballs 20/14
200m run
REST 5 min
3 Rounds
15 jumping squats
15 KB RDL 70/55
REST 5 min
3 Rounds
15 Wallballs 20/14
200m run
400 m farmer carry
Snatch Complex
3 Muscle Snatch
2 Snatch Balance
1 hang squat snatch
Every 2:00 for 5 sets
15 min AMRAP
20 KB Swings 55/35
10 BB push press 95/65
10 up downs over bar
At Home
15 min am rap
20 double dumbbell swings
10 db push press
10 burpees
LIFE and AT HOME
E2MO2M
0-2:00 20 DB Power Cleans 30/20
2-4:00 15 Box Jumps 216″
4-6:00 20 DB goblet Front Squats 30/20
6-8:00 20 Power Cleans 95/65
8-10:00 15 Box Jumps
10-12:00 20 DB Goblet Front Squats
12-14:00 20 Power Cleans
14-16:00 15 Box Jumps
16-18:00 20 Front Squats
E2MO2M
0-2:00 15 Power Cleans 95/65
2-4:00 15 Box Jumps 24/20
4-6:00 15 Front Squats 95/65
6-8:00 15 Power Cleans 95/65
8-10:00 15 Box Jumps
10-12:00 15 Front Squats
12-14:00 15 Power Cleans
14-16:00 15 Box Jumps
16-18:00 15 Front Squats
6 min AMRAP
10 Air Squats
6 Power snatch 95/65
REST 5 min
6 min AMRAP
6 Deadlift 135/95
10 side hops over and back over bar
2 scores; each amrap is scored total reps
3 rounds
45 sec plank
30 sec handstand hold on the wall
5 Rounds
10 Double Dumbbell thrusters 40/25
20 DB plank Rows (10 per side)
30 jumping lunges
2000 meters
10 Rounds
5 Deadlift 155/115
10 Dips (inbetween 2 boxes)
15 cal row
E2MO2M 20 min
5 power snatch 95/65
10 over and back jumps over bar
5 HSPU OR Pike pushup off a box
Max Effort 1-Mile Run
This can be used for time or for a cool down.
21.18.15.12.9.6.3
250m Row
power cleans 95/65
front squats 95/65
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