Strength/Skill
SNATCH COMPLEX
E3MOM x 18 MINUTES…
1 Squat Snatch + 2 OHS*
*Start moderate and progress every set to heaviest set of complex.
Workout
AMRAP x 12 MINUTES
6 Squat Snatch (115/75)|(95/65)
12 Toes to Bar
18/14 Cal Row
Cool Down
5:00 Flow Stretching
Strength/Skill
SKILL
EMOM x 10 MINUTES
MIN 1 – HS Walk or HS Hold Practice
MIN 2 – 100m Run @ 50% EFFORT
Workout
6 SETS
AMRAP x 3 MINUTES
5 HSPU
10 Ground to OH (45/35plate)|(25/15plate)
50m Sprint
-Rest 1:00 b/t each AMRAP-
Workout
FOR TIME
50/40 Cal Bike
50 Double Unders
50 Box Jump Over (30/24)
50 Double Unders
50 Alt. DB Snatch (50/35)|(35/25)
50 Double Unders
50 Burpee to Target*
50 Double Unders
*Target is 6″ or 12″ above standing reach.
Finisher
“BEACH BODY ABS”
3 SETS
:30 2-Point Plank L/R
:30 2-Point Plank R/L
20 Alt. V-Ups
Gym Closed today and tomorrow
Workout
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Finisher
BEACH BODY ABS
3 SETS
10 Pike-Ups on Rower
30 Russian Twists
-Rest as needed b/t Sets-
