CF
Warm-up:
3 Steady Rounds:
12 Hang Snatch 75/55lbs (Scaled = Barbell)
18 Air Squats
24/18 Row or Bike
Lite
3 Steady Rounds:
12 DB Snatches (alternating)
18 Air Squats
24/18 Calorie Row or Bike
Strength:
RX
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
Lite
EMOM for 12 minutes:
2 DB Power Snatch + DB Squat Snatch + DB Hang Squat Snatch (right then left)
Metcon:
RX
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk 50/35lbs
(10 each side)
10 Handstand Push-Ups
Lite
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk (10 each side)
10 HR Push-Ups
Competition Sidework:
5 Rounds:
3 Squat Snatch 185/135lbs
50′ Handstand Walk
