Monday 12.05.2017


Scaled &

Rx) Teams of 3

AMRAP 25:

10 Reverse Lunges (sandbag/KB)

10 Power Cleans

20 Lateral Hops

200m Run

Relay Style, as athlete 1 leaves for the run athlete 2 may begin.

Comp) 1) Snatch Technique

A: 5x5 Snatch Grip Sotts Press, (build from a dowel to an empty barbell)

B: 5x4 Hang Snatch High Pull (30/35/40/45/50%)

C: 5x3 High Hang Pause Squat Snatch (40/50/60/60/60%)

2) Back Squat Waves

5's - 60/65/70%

3:00 Rest

4's - 65/70/75%

3:00 Rest

3's - 70/75/80%

3) 7 Rounds

10 Sandbag Reverse Lunges

10 Sandbag Power Cleans

20 Lateral Hops over Bag

200m Row


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