Weekly Special: Snatch
3 rounds
20 Deadlifts
30 Sit Ups
rest: 2 minutes
3 rounds
30 Wall Balls
20 Power Snatches
Rx:
Deadlift: 100 / 70 kg
Wall Ball: 9 / 6 kg
Snatch: 40 / 25 kg
Team of 2
Weekly Special: Snatch
42-30-18
Thrusters
Push Ups
Pull Ups
Rx: 45 / 30 kg
Team of 2
1
1 2
1 2 3
1 2 3 4
1 2 3 4 5
1 2 3 4 5 6
1 2 3 4 5 6 7
1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10 11
1 2 3 4 5 6 7 8 9 10 11 12
/|
/. |
|
|
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Oberhead Squat
12 Sumo Deadlift High Pull
Rx: 42,5 / 30 kg
3 sets
4 x 200m
rest: 75 seconds between reps
Weekly Special: Snatch
Team of 3
12 rounds
250m Row
25 Sit Ups
15 Burpees
Weekly Special: Snatch
21-15-9
Thrusters, 95# / 65#
Pull-ups
Weekly Special: Snatch
150 Double Unders
60 Wall Balls
30 Chest to bar Pull Ups
150 Double Unders
Rx: 9 / 6 kg
Weekly Special: Snatch
21-15-9
Sumo Deadlift High Pulls
Sit Ups
18-15-12-9-6-3
Air Squats
Push Jerks
Rx: 40 / 25 kg
Weekly Special: Snatch
2 rounds
AMRAP 7
5 Hang Power Snatches
5 Front Squats
5 Burpees over the bar
rest: 3 minutes
Rx: 50 / 35 kg
Teams of 2
Buy in: 10 synchron Burpees
then 4 rounds
50 Kettlebell Swings
5 synchron Push Ups
40 Sit Ups
5 synchron Push Ups
30 Air Squats
5 synchron Push Ups
20 Dumbbell Snatches
5 synchron Push Ups
10 Goblet Squats
Buy out: 10 synchron Burpees
Rx
Kettlebell: 32 / 24 kg
Dumbbell: 22,5 / 15 kg
