Snatch Complex:
1 Snatch + 1 Hang Snatch (2sec pause at the knee)
12 Min AMRAP
12 KB Hang Snatch
12 KB Swings
12 Front Rack Squats
These 3 movements must be completed unbroken in order for the round to count. If you drop the KB at anytime, you must start at the beginning.
KB Snatches- 6 on right/6 on left
*does not have to alternate
KB FR Squats- 6 on right/6 on left
For Time:
100 DUs
21 Hang Power Cleans
21 Box Jumps
21 Push Jerks
75 Wall Balls
18 Hang Power Cleans
18 Box Jumps
18 Push Jerks
50 Pistols
15 Hang Power Cleans
15 Box Jumps
15 Push Jerks
25 Atomic Abs
12 Hang Power Cleans
12 Box Jumps
12 Push Jerks
Intent: A long chipper with some high rep skill work to break it up.
Pick a moderate weight you can move efficiently.
Build to 80% and then complete 5×5.
5 Rounds:
10 T2B
5 Front Squats
200m Run
Intent: This workout has lower reps so pick a moderate weight for your front squats. (55-65% of your OHS)
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