Warn up
2 rounds
20 high knees
10 squats
20 butt kickers
10 squat jumps
10 down dog to pidgin
Snatch warm up 2 rounds 5 reps each
jump and shrug
Hang muscle snatch
snatch grip push press
over head squat to power snatch catch position
Hang power snatch
5 rounds for reps
“4min AMRAP
8 Hang Power Snatch 75/55
8 Box Jump
-2 min rest between rounds-”
No Equipment
warm up is the same as above just use your odd object does the snatch warm up or a broom stick
5 rounds for reps
“4 min AMRAP
8 Tuck Jump
8 Odd Object Single Arm Overhead Squat (ea arm)
-2 min rest between rounds-“
Wasn’t sure how you want this added up, so here’s full rounds and then all the additional reps added together.
Bill
16+25 Rx
Anjali
21+30 Rx+ (tall box)
Total reps 170
Used Rx weight and a piece of furniture about 18 inches high for box jumps. I did NOT have a sprint gear today, but did remember how important bar cycling is!!
This was brutal!!
Round 1 = 3rds+8reps = 56
Round 2 = 3rds = 48
Round 3 = 2rds+14 reps = 46
Round 4 = 2rds+12 reps = 44
Round 5 = 3rds = 48
Total reps = 242 reps
4+4 / 4+9 / 4+10 / 4+11 / 4+14 rx
Not sure how I got more reps while feeling increasingly worse each round 😂
Bill
286 reps, Rx
Anjali
366 reps, Rx with tall box. Had to share with Bill.