Tuesday 11.20.2018

2019 Qualifier Athletes

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count” 
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
6 Dumbbell Power Snatches (100/70)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Midline Conditioning
5 Rounds:
1 Minute D-Ball Hold (150/100)
30/21 Calorie Ski Erg

*For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Ski Erg Before Returning to the Ball.

2019 Open Athletes

Snatch Complex
10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

“Full Count” 
21-18-15-12-9:
Assault Bike Calories (Same for Males & Females)
16 Dumbbell Power Snatches (50/35)

After Each Set:
200 Meter Wreckbag Run (50/35)

Row Conditioning (Repeat)
3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between

Rest 1:30 After the 3 Sets

3 Sets:
30/21 Calorie Row
Rest :30 Seconds Between