AMRAP 3 of:
10 Alt DB Snatch 35/20
5 Strict Pull Ups
Get Fit
3 Rounds of:
8 Muscle Ups
8 Power Snatch 135/95
24/18 Calorie Bike
15 Min Cap
(Wellness WOD)
3 Rounds of:
16 Pull Ups (any variation)
20 Alternating DB Snatch 35/20
24/18 Calorie Bike
Get Powerful
Snatch Complex
Every :90 for 12:00
1 Power Snatch + 1 Squat Snatch T&G
Competitors Extra
Every 4:00 for 20:00 1000/900m Bike
14 Hang DB Snatch 70/50
7 Strict Def HSPU 2-3"
ATHLETES NOTE:
The goal is to get you a good workout, if you have trouble with either movement scale the weight or reps back so that you can keep moving. There is no sense in staring at the rings/bar and getting capped out without getting a good chunk of reps in.
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)