Monday
Warm-up
Warm-up
AMRAP x 4 MINUTES
8 Alt. Box Step Overs
8 KB Deadlifts
4 Box Jump Overs
4 Russian KB Swings
8 Alt. Box Step Overs
8 KB Deadlifts
4 Box Jump Overs
4 Russian KB Swings
Into…
1-2 ROUNDS*
6 Snatch Grip Deadlifts
6 Snatch Grip Upright Rows
6 Hang High Pulls
6 Behind the Neck Snatch Grip Push Press
*Option to use PVC or Barbell.
Strength
Metcon (Weight)
EMOM x 12 MINUTES*
1 High Hang Power Snatch
+
1 Hang Power Snatch
1 High Hang Power Snatch
+
1 Hang Power Snatch
*Start Light and build to Moderate.
(Score is Weight)
Week 3 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10 Hang Power Snatch (75/55)|(65/45)
20 Box Jump Overs (24/20)
20 Russian KB Swings (53/35)|(35/26)
10 Chest to Bar Pull-Ups
10 Hang Power Snatch (75/55)|(65/45)
20 Box Jump Overs (24/20)
20 Russian KB Swings (53/35)|(35/26)
10 Chest to Bar Pull-Ups
(Score is Rounds + Reps)
KG BB: (35/25)|(30/20)
KG KB: (24/16)|(16/12)
