Friday February 19th
Workout Goals
1.) 7-9 attempts on the snatch
2.) 5-8 rounds
3.) Complete AMRAP movements in 2 sets or less
RX
ON A 25:00 CLOCK
From 0:00 – 12:00:
Build up to a 1-rep Snatch
– Rest 3:00
From 15:00 – 25:00:
AMRAP 10:
5 Hang Power Cleans (185/125#)
10 Knees-to-Elbows
Level 2
ON A 25:00 CLOCK
From 0:00 – 12:00:
Build up to a 1-rep Snatch
– Rest 3:00
From 15:00 – 25:00:
AMRAP 10:
5 Hang Power Cleans (125/85#)
10 Knees-to-Chest
Level 1
ON A 25:00 CLOCK
From 0:00 – 12:00:
Build up to a 1-rep Snatch
– Rest 3:00
From 15:00 – 25:00:
AMRAP 10:
5 Hang Power Cleans (75/55#)
10 Sit-ups
Stretching
3 SETS
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Stretch
Accessory
Rest, Stretch, and Recover.
Notes
Today is a two-part day that focuses on heavier and higher skill lifts. Today’s focus improves strength as well as strength stamina during the AMRAP 10.
Make sure you pick loadings that are heavier than the average metcons, but are not so heavy that we reach failure. You want to use a weight on the hang power clean that you can slowly move through in 1 to 2 sets throughout the entire workout. If you plan on breaking the hang power cleans into smaller sets, like singles and doubles,
then use a lighter weight for the workout. We won’t have any accessory after class because of the weight, volume, and intensity of today’s session.
Be smart and stay away from failed reps at any part of the workout
