A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
B.
RX
Three sets of intervals:
90 seconds AMRAP
3 Power C&J 60/40 Kg
6 toes to bar
- Rest 30 seconds
90 seconds AMRAP
3 Power Snatch 60/40 Kg
35 Double Unders
- Rest 30 second
Repeat for 3 sets.
SCALED
Three sets of intervals:
90 seconds AMRAP
3 Power C&J 50/30 Kg
6 Knee To Chesr
- Rest 30 seconds
90 seconds AMRAP
3 Power Snatch 50/30 Kg
35 Double Unders
- Rest 30 second
Repeat for 3 sets.
BASIC
Three sets of intervals:
90 seconds AMRAP
3 Power C&J 30/20 Kg
6 Sit Ups
- Rest 30 seconds
90 seconds AMRAP
3 Power Snatch 30/20 Kg
35 Single Unders
- Rest 30 second
Repeat for 3 sets.
