2 Rounds of:
:30 R-Arm Hang DB Snatch
:30 Lateral Hops Over DB
:30 L-Arm Hang DB Snatch
:30 DB Goblet Squats
Rest as needed
GET STRONG
Overhead Squat
In 12:00 Complete 9-6-3-3-3
GET FIT
3x AMRAP 4 / 2:00 Rest
3 Squat Snatch 185/135
9 DB Box Step Ups 24/20" 50/35
27 Double Unders
(pick up where you leave off each AMRAP for one total score)
(*Rx weight is ridiculously heavy intentionally; scale appropriately*)
COMPETITORS EXTRA
AMRAP 5 of:
50/40 Calorie Ski
Max CTB Pull Ups
Rest 2:00
AMRAP 6
50/40 Calorie Ski
Max Rope Climbs
COACHES NOTE:
The Snatch in the workout is ridiculously heavy for the typical affiliate member on purpose. The goal is to help them choose weights after the OHS that they can consistently snatch for singles even under fatigue. That might mean super light! The 185/135 would be the heaviest upper limit even for your higher end class athletes. Just understand you'll be helping almost everyone choose a weight that allows them to be challenged yet move well.
ATHLETES NOTE:
Today, Snatch technique is everything. You're demonstrating that you can do something very complex even under a good deal of fatigue. Be smart and responsible with your weight choices based off of past experiences. We are not looking for any kind of PRs in a metcon.
BODYBUILDING WORKOUT
Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (4 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD or Ab-mat Situps (3 x 30 reps)
- DB Incline Bench Press (4 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Cable Rope Crunches (3 x 30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable Rope Triceps Extension (7 x 8-12 reps)
- Reverse Crunches (3 x 30 reps)