Warm-Up
2:00 Row
Into…
1 ROUND
20 Single Unders
10 PVC Pass Throughs
10 Jumping Squats
Into…
1 ROUND
15 High Jump Single Unders
8 Snatch Push Jerk
7 PVC Overhead Squat
Strength
3 SETS ON A 12:00 RUNNING CLOCK…
1 Snatch Deadlift
+
1 Hang Power Snatch (Above the Knee)
+
1 Hang Power Snatch (Below the Knee)
-Rest as needed b/t Sets-
*Weight stays Light for all 3 Sets
(Score is Weight)
Workout
4 SETS
ON A 4:00 RUNNING CLOCK…
500/400m Row
15 Power Snatch*
Max Double Unders in Time Remaining
-Rest 1:00 b/t Sets-
*Power Snatch reps decrease by 3 each set…15-12-9-6
SET 1 – 15 Reps @ (95/65)
SET 2 – 12 Reps @ (115/75)
SET 3 – 9 Reps @ (135/95)
SET 4 – 6 Reps @ (155/105)
(Score is Reps)
After Party
FOR RECOVERY
5:00 Foam Roll Upper Back
(No Measure)
Share this page