Snatch:
Intervals - :20 work /:40 rest
4 Rounds:
:20 Max Power Snatches 95/65
:40 Rest
:20 Max Overhead Squats 95/65
:40 Rest
Cleans:
5 Rounds:
Every :90 on the :90
3 Power Cleans + 2 Squat Cleans @70% of Power Clean
Back Squat
5 x 3 @65% of 1rm
*stand for 15 seconds at the beginning of the set , between every rep, and after the last rep
HeartBreaker
14 Minute Amrap:
Ascending Ladder
2 Wall Balls 20/14
2 Synchro Burpees
2 Wall Balls
2 Synchro Burpees
4 Wall Balls
4 Synchro Burpees
4 Wall Balls
4 Synchro Burpees
6 Wall Balls
6 Synchro Burpees
6 Wall Balls
6 Synchro Burpees
Partner 1 does the 1st set of
wall balls - Partner 2 does the 2nd
set of wall balls
All burpees are done together,
chest must touch floor at the same
time
Snatch:
Intervals - :20 work /:40 rest
4 Rounds:
:20 Max Power Snatches 95/65
:40 Rest
:20 Max Overhead Squats 95/65
:40 Rest
Cleans:
5 Rounds:
Every :90 on the :90
3 Power Cleans + 2 Squat Cleans @70% of Power Clean
Back Squat
5 x 3 @65% of 1rm
*stand for 15 seconds at the beginning of the set , between every rep, and after the last rep
HeartBreaker
10 Minute Amrap:
Ascending Ladder
2 Wall Balls 20/14
2 Burpees
4 Wall Balls
4 Burpees
6 Wall Balls
6 Burpees
Conditioning
4 Rounds:
400m Run
500m Row