SKILL – Snatch/Snatch Balance
STRENGTH – Snatch 1-1-1-1-1-1-1
Work up to a heavy single for the day.
METCON –
20 Burpees over the bar
20 Snatches
20 Toes to Bar
20 Calories (on rower, airdyne or ski erg)
AMRAP in 2:00
Rest 1 Minutes
AMRAP in 4:00
Rest 1 Minutes
Complete for Time
Start at the beginning each round.
SKILL – Double Unders
STRENGTH – Hatch Day 1
Back Squat
1×10 at 60%
1X8 at 70%
1×6 at 75%
1×4 at 80%
Front Squat
3X5 at 70%
METCON –
3 Rounds (1:00 at each station, no transition)
Double Unders
Slam Balls
Abmat Situps
Rest
SKILL – Handstands/Handstand Push-ups
STRENGTH – Every Minute on the Minute for 16 Minutes
Odds- Handstand Pushups (scale to wall walks/handstand holds/feet on box)
Evens – Strict Pullups
METCON – AMRAP in 12 Minutes:
20 Kettlebell Swings
15 Push Press (95/65)
10 Front Rack Lunges (95/65) (5 each leg)
SKILL – Clean and Jerk
STRENGTH – 5 Rounds
Hang Clean
1 Power Clean
1 Full Clean
1 Shoulder to Overhead
METCON –
4 Rounds
10 Power Cleans (135/95)
20 Wall Balls (20/14)
SKILL – Overhead Squats
STRENGTH – Front Squat 6 sets of 4
Work at 80% of your 1 rep max.
METCON –
4 Rounds (:30 work/:30 rest)
Row (Calories)
Overhead Squats (95/65)
Pullups (make these chest to bar if you can)
Box Jumps
