Snatch

Metcon

15 min of Clean and Jerk

• 5, 5, 3, 3, 3, 1, 1, 1, 1

Work up to heavy singles

at the 15 min mark – Immediately into

For Time (15 min cap)

• 75 x Snatches (75/55)
• 2k x Row

Metcon

23 min

Buy In:

• 75 Power Snatches (75/55)

AMRAP

• 1 Shuttle Run (25ft)
• 5 Burpees

Metcon

For Time

21, 15, 9

• c2 row
• Power Snatch (95/65)

Rest 1:1 (or 5 minutes max)

21, 15, 9

• Assault Bike
• Clean and Jerk (95/65)

Metcon

For Time (20min Cap)

• 50 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 40 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 30 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 20 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs
• 10 x Alt Dumbbell Hang Snatch
• 16 x Box Step Overs

♀︎ 35 | ♂︎ 50
♀︎♂︎ 20″ Box

Conditioning

20 min AMRAP

• 12 Cal Assault Bike
• 24 Wall Balls (20/14)
• 12 Cal Row
• 24 1-Arm Alt Dumbbell Snatches (50/35)
• 12 Burpees
• 24 Pull-Ups

8 min Warm-up

• Squat Therapy
• Shoulder Warm-up

Strength

15 Min E90S

• Rounds 1 – 5
  • Warm Up to a 80-85% Snatch
• Rounds 6 – 10
  • 2 x Snatch @ working weight (80-85% 1RM)

5 min Rest / Transition

Conditioning

18 min ALT EMOM

• 6 – 8 x Thrusters (95/65)
• 6 – 8 x Pull-ups

10 min Warm-up

Clean Warm-Up

• Ankle / Calf Stretches
• Wrist Mobility
• Front Rack Mobility
• Behind the head tricep extensions
• 1 round Squat Therapy
• Empty Bar Squat Clean and Jerks
• Work Up to Heavy Clean and Jerk

Strength

12 min E3MOM

• 1 Clean and Jerk (85 – 90% 1RM)
• 3 Box Jump Overs

5-min Warm-up

• Warm-up for 105lb snatches
• Increase Heart Rate for Bike

Conditioning

21, 15, 9 For Time-8 min Cap

• Cals on AB
• Snatches (105 / 85)

Strength

10 reps Snatch Complex

• 1 hang squat snatch
• 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

• Hand Release Push-ups
• Ski Erg
• Air Runner
• Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
• Box Jumps

Skill Work

10 Min EMOM

• Pull-Ups (pick a number)
• Rest of the minute easy Assault Bike

Conditioning

5 Rounds for Time

• 25 Cal on Erg
• 15 KB/DB Snatches Right Arm (35/25)
• 15 KB/DB Snatches Left Arm

Workout

For Time

• 100 sq cleans with a med ball
• 3 burpees emom

Then

• 5 rounds of plank/push-up work (30 second holds)