IMG_0175.JPG

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

IMG_2727.JPG