Snatch Complex
Warm Up
400m Run
2 Sets
10 Sampson Stretch
5/5 Single Leg Glute Stretch
10 PVC Pass Through
3 Sets with BB
2 Clean Pull
2 Hang Power Clean
2 Hang Squat Clean
Weightlifting
Clean Complex
Power + Squat Clean
3 + 2 @ 50%
3 + 2 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 85%
Workout
RX
AMRAP 15 min
75 DU
50 Wall Balls 20/14 lb
25 Ring Dips
SC
AMRAP 15 min
75 DU/150 Singles
50 Wall Balls 20/14 lb
25 Banded Ring Dips or Push ups
Fit
AMRAP 15 min
75 DU
50 Wall Balls 14/10 lb
25 Push ups/Banded or Knee Push ups
Goal: Strength Endurance
Extras
No Extras This Week
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