3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Plank Hold
1:00 Max Cal Bike
STATION 2
:30 Wall Sit
1:00 Max DBL DB Swing
STATION 3
:30 Hollow Hold
1:00 Max DB Push Press
STATION 4
:30 Mountain Climbers
1:00 DBL DB Overhead Hold
Pause at bottom of each squat for 3 seconds. Use this to get ready for snatches.
Lighter than last week. Make it perfect.
2 Full Cleans + 2 Split Jerks
Don’t go too heavy! Focus on every clean/jerk.
Suggested build:
50%x5
60-70%x2
ON A 10:00 RUNNING CLOCK…
Dedicated Shoulder Work Prior to Snatch Complex
Bike @ Moderate Pace for 2:00
1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat
Into…
1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
(Score is Weight)
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)
(Score is Reps)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:
1 Power Clean + 1 Squat Clean + 1 Front Squat
Then…
NOT FOR TIME
15 Reps of FS Weight @ 2222 (Take from rack)
(Score is Weight)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 Burpees
10 Step-Ups
STATION 2
AMRAP
20 Shoulder Taps
20 Sit-Ups
STATION 3
AMRAP
10 Hollow Rocks
30 Lunges
STATION 4
AMRAP
10 Up-Downs
15 Air Squats
20 Flutter Kicks