Monday 1.14.2019

2019 Qualifier Athletes

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

“Double Date”
3 Rounds:
15 Hang Power Snatches (135/95)
60 Double Unders
15 Overhead Squats (135/95)
30/21 Calorie Row

Stamina Builder
3 Rounds:
21 Dumbbell Thrusters (50’s/35’s)
21 Kipping Handstand Push-ups

Swim Conditioning
10 Rounds: 100 Meter Swim

Time On = Time Off

2019 Open Athletes

Snatch Primer (A)
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets)

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

(60-65-70-70-70%)

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Stamina Builder
3 Rounds:
21 Dumbbell Front Squats (50’s/35’s)
21 Kipping Handstand Push-ups