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Snatch Complex
On the minute x 8: 1 x Snatch Deadlift 1 x Snatch High Pull 1 x Power Snatch *Build to a moderate weight ”Inner Tube” 25-20-15-10-5 Power Snatch 75/55 Toes to Bar Burpees
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“Wall-E”
20 Min AMRAP 30 Single Arm DB Push Press 50/35 30 Double Unders 30 Wallballs 20/14 30 Double Unders “Mind Boggler”
20 Min AMRAP 7 Squat Clean Thrusters 115/80 200m Run ”Goat Day” 20 Min EMOM Odd: Movement 1 Even: Movement 2 “Double Pits to Chesty”
12 min AMRAP 40 Double Unders 20 Push Ups 10 Toes to Bar “MEGALODON”
Teams of 2 6 Rounds For Time 12 Box Jumps 30/24 21 DB Front Squats 50/35 500m Row *3 Rounds each, Switching after complete rounds “Low Key”
12 Min AMRAP 9 Burpee Pull Ups 18 Alternating DB Snatch 50/35 27 Abmat Sit-Ups “Goat Day”
20 minute EMOM Odd: Movement 1 Even: Movement 2 “Mercury” Teams of 3 25 min AMRAP 12/9 Cal Assault Bike 12 KB Swings 53/35 9 Burpees *Complete full rounds before switching Back Squat
Build to a Heavy set of 5 ”Jacquelyn” For Time 1000m Row 50 Wallballs 20/14 30 Toes to Bar “Bedtime”
25 Min AMRAP 400m Run 12 Deadlifts 155/105 9 Hang Cleans 155/105 6 Push Jerks open - goat day
metcon 5 rounds for time 10 strict press 75/55 20 front rack reverse lunges 75/55 30 double unders strength
work up to heavy single OHS Metcon 12m AMRAP 5 strict pull ups 10 overhead squats 95/65 15 deadlifts 95/65 For time:
21 burpees 15 power cleans 135/95 9 jerks 18 burpees 12 power cleans 155/105 7 jerks 15 burpees 9 power cleans 175/115 5 jerks 12 burpees 6 power cleans 195/135 3 jerks Teams of 4
Team tries to accumulate 300 reps of a gymnastics movement (team’s choice). Two people work at a time, one on the gymnastic movement, another on the following movements. The other two members rest. 200 push ups 300 wall balls 20/14 200 cal row 300 hang cleans 75/55 30m time cap “Meatball”
For Time 75 Wallballs 20/14 35/25 Cal Assault Bike or Row 10 Rounds of Strict Cindy *Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats “Waterproof”
For Time 21-15-9 Row Cals (Women 15-10-5) Front Squats 95/65 15-12-9 Toes to Bar Hang Squat Clean 95/65 12-9-6 Burpees over Bar Thrusters 95/65 “Bloodshot”
5 Rounds 20 KB Swings 53/35 20 Abmat Sit Ups 20 Wallballs 20/14 Push Jerk
Build to a Heavy set of 3 “Squeaky Wheel” 15 Min AMRAP 60 Double Unders 20/15 Cal Assault Bike 15 Push Jerks 165/115 “Top Heavy”
18 Min AMRAP 9 Power Cleans 155/105 12 Handstand Push Ups 9 Front Squats 155/105 12 Pull Ups “Shut Down”
On the 4:00 x 6 Rounds 12 DB Power Snatch 50/35 12 Burpees 12 x 10m Shuttle Sprints *Score is slowest round. “Twenty Something”
20 Min AMRAP 30 Overhead Squats 95/65 30 Box Jumps 24/20 30 Toes to Bar 30/21 Cal Row |
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