Saturday, June 5, 2021

Performance

With a Partner:

AMRAP in 5min:
Power Snatch, 135#/95#

Rest 3min

AMRAP in 22min:
300m Row
20 GHD Sit-Ups
10 Single Arm DB Snatch, alt arms, ea arm 50#/35#

*alt exercises with partner

Individual:

AMRAP in 5min:
Power Snatch, 135#/95#
(do not exceed 30 reps – rest remaining time)

Rest 3min

AMRAP in 22min:
300m Row
20 GHD Sit-Ups
10 Single Arm DB Snatch, alt arms, ea arm 50#/35#

Intermediate

With a Partner:

AMRAP in 5min:
Power Snatch, 115#/75#

Rest 3min

AMRAP in 22min:
300m Row
20 GHD Sit-Ups to Parallel
10 Single Arm DB Snatch, alt arms, ea arm 40#/30#

*alt exercises with partner

Individual:

AMRAP in 5min:
Power Snatch, 115#/75#
(do not exceed 30 reps – rest remaining time)

Rest 3min

AMRAP in 22min:
300m Row
20 GHD Sit-Ups
10 Single Arm DB Snatch, alt arms, ea arm 40#/30#

Fitness

With a Partner:

AMRAP in 5min:
Power Snatch, 65#/45#

Rest 3min

AMRAP in 22min:
300m Row
20 Jack Knife Sit-ups
10 Single Arm DB Snatch, alt arms, ea arm 25#/15#

*alt exercises with partner

Individual:

AMRAP in 5min:
Power Snatch, 65#/45#
(do not exceed 30 reps – rest remaining time)

Rest 3min

AMRAP in 22min:
300m Row
20 Jack Knife Sit-ups
10 Single Arm DB Snatch, alt arms, ea arm 25#/15#

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