Monday 25.09.2017


Scaled) "Double Take"

AMRAP 15:00

55 Power Snatches 75/55

55 Jumping Pull ups

55 Calorie Bike or Row

55 DB Push Press 35/20

Rx) "Double Take"

AMRAP 15:00

55 Power Snatches 95/65

55 Pull ups

55 Calorie Bike or Row

55 Handstand Push ups

Comp) 1) Snatch:

warm-up sets: Sets 1-3, Power snatch + OHS + Squat Snatch (50/55/60%)

Set 4, 3 Squat Snatch at 65%

Set 5, 2 Squat Snatch at 70%

Set 6, 1 Squat Snatch at 75%

working sets: 3 sets of 1 at 80%

2 sets of 1 building (no more than 85%)

2) Squat Clean:

warm-up sets: Sets 1-3, 2 Power Cleans + 2 Front Squats (50/55/60%)

Sets 4-6, 2 Squat Cleans (65/70/75%)

working sets: 3 sets of 1 at 80%

2 sets of 1 building (no more than 85%)

3) Back Squat Waves: 3-1-3-1-3-1 (80/85/80/87/80/89%)

4) Every 2:00 for 5 Rounds

5 Strict Pull-ups

10/8 Calorie Assault Bike

20 Weighted Abmat Sit-ups


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