STRENGTH (14 min)
14 minutes to build to…
1 technical-heavy power snatch
(Score: Weight)
WORKOUT (15 min)
Every :30 seconds for 15 minutes:
1 power snatch (165/110)
(Score: RX/Weight)
STRENGTH (14 min)
14 minutes to build to…
1 technical-heavy power snatch
(Score: Weight)
WORKOUT (15 min)
Every :30 seconds for 15 minutes:
1 power snatch (165/110)
(Score: RX/Weight)
STRENGTH (10 min)
15 minutes to complete…
5 sets of 10 weighted sit-ups
*build throughout sets
*anchor feet if needed
(Score: Weight of final set)
WORKOUT (12 min)
30 toe-to-bar
40/30 cal bike
20 toe-to-bar
20/15 cal bike
10 toe-to-bar
*12 min cap
(Score: Time)
WORKOUT (14 min)
On a 26 min running clock…
For time*:
40/28 cal bike
30 deadlift (135/95)
20 clean and jerk (135/95)
10 shoulder to overhead (135/95)
*after each movement: 5 devil’s press (2x 50/35)
*14 min cap
(Score: Time)
POST-WORKOUT STRENGTH (12 min)
…Immediately into…
Build to a heavy 1 rep push press (from the ground)
(Score: Weight)
STRENGTH (8 min)
On a 8 min running clock…
3-4 rounds:
8 box dips
:30 sec top ring hold
8/8 seated single DB strict press (athlete’s choice)
:30 sec bottom ring hold
(Score: Round & Weight)
WORKOUT (20 min)
“18.1”
20 min AMRAP:
8 toe to bar
10 DB hang clean & jerk/press (50/35)
14/12 cal row
(Score: Rounds/Reps)