Falls in line with our monthly focus of “Amanda”.
Grip intensive workout that will challenge the core and hip flexors.
Accumulate more rounds as the workout goes on.
2-3 rounds in the 1st AMRAP.
3-4 rounds in the 2nd AMRAP.
3-5 rounds in the 3rd AMRAP.
12 squat snatches (75/55 lb)
9 squat snatches (95/65 lb)
6 squat snatches (115/75 lb)
12 squat snatches (45/35 lb)
9 squat snatches (75/55 lb)
6 squat snatches (95/65 lb)
12 hanging knee raises
12 power snatches (45/35 lb)
9 hanging knee raises
9 overhead squat (45/35 lb)
6 hanging knee raises
6 power snatch + overhead squat (45/35 lb)
Rest, stretch, recover
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
WHITE BOARD BRIEF
Target rounds | 2-3 rounds in 1st AMRAP, 3-4 rounds in the 2nd AMRAP, 3-5 rounds in the 3rd AMRAP.
Today, you will have the opportunity to work on squat snatches under fatigue as we continue to prepare for “Amanda”.
There are 3, 5:00 AMRAPs separated by 2:00 of rest. In each AMRAP you will perform toes-to-bars and squat snatches but as the workout goes on the reps will decrease and the load will increase for a very fun and challenging workout to attack.
Because the reps decrease each round, the goal should be to accumulate more rounds as the workout goes on.
The snatch weights for today should never be considered heavy. The first weight you select should be considered light, the second weight should be considered pretty light and the final weight should be considered moderate to moderately light.
In the first 2 AMRAPs, consider touch and going reps on the squat snatches. You should be able to complete all the reps in 3 sets or less. As we approach the final piece, you may consider performing fast singles but you should have the ability to perform touch-and-go reps if you need to.
The toes-to-bars should be completed in 3 sets or less each time.
This workout will take a toll on both your grip and hip flexors. For this reason, consider breaking up the movements into smaller reps than you may want to.