Twenty Something
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
3 Position Squat Snatch
On the 1:30 x 5 Sets:
3-Position Squat Snatch
Each complex entails 3 repetitions:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)
Set #1 - 60% of 1RM Snatch
Set #2 - 63% of 1RM Snatch
Set #3 - 66% of 1RM Snatch
Set #4 - 69% of 1RM Snatch
Set #5 - 72% of 1RM Snatch
Twenty Something
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24"/20")
30 Toes to Bar
30 Calorie Row
Stamina Builder
For Time:
50 Double-Unders, 20' Handstand Walk
50 AbMat Sit-Ups, 20' Handstand Walk
40 Double-Unders, 20' Handstand Walk
40 AbMat Sit-Ups, 20' Handstand Walk
30 Double-Unders, 20' Handstand Walk
30 AbMat Sit-Ups, 20' Handstand Walk
20 Double-Unders, 20' Handstand Walk
20 AbMat Sit-Ups, 20' Handstand Walk
10 Double-Unders, 20' Handstand Walk
10 AbMat Sit-Ups, 20' Handstand Walk
Body Armor
3 Supersets:
12-21 Close Grip Pushups
12 Chest Supported Row
Into...
3 Supersets:
16 Face Down DB Reverse Flys
Max Effort L-Sit Hold
Rest 1:30 between sets.
Deadlift Strength:
12 KB RDL's + 20 Stepback Lunges
*4 sets
Then,
Core Power
Teams of 2:
20 Min. Amrap:
40 Abmat Situps
40 DB Snatches
40 DB Hang Clean and Jerks
*use 1 DB for both movements