Power Down

POWER SNATCH

Set #1 – 3 Repetitions @ 60% of 1RM Snatch

Set #2 – 3 Repetitions @ 65% of 1RM Snatch

Set #3 – 3 Repetitions @ 70% of 1RM Snatch

Set #4 – 3 Repetitions @ 70% of 1RM Snatch

Set #5 – 3 Repetitions @ 70% of 1RM Snatch

OPEN & PERFORMANCE

AMRAP 5min:
15/12 Calorie Row, 15 Power Snatches (115/80)
12/9 Calorie Row, 12 Power Snatches (115/80)
9/7 Calorie Row, 9 Power Snatches (115/80)

Rest 5min

AMRAP 5:
15/12 Calorie Assault Bike, 15 Power Clean and Jerks (115/80)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (115/80)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (115/80)

FITNESS

75/55

A full round would be completing the 15/12/9 (modified row/bike cals for females), which will be the challenge today.

Upper Body Imperative

5min AMRAP

15-12-9

1-Arm Dumbbell Push Press, Dumbbell Power Snatch

5min rest

5min AMRAP

15-12-9

Walking Lunge, Dumbbell Clean and Jerks

 

Lower Body Imperative

12/10 Seated Cal Row,  15 Muscle Snatch  

10/8 Seated Cal Row, 12 Muscle Snatch

8/67 Seated Cal Row, 9 Muscle Snatch

5min rest

12/10 Ski Erg,  15 Muscle Clean

10/8 Ski Erg, 12 Muscle Clean

8/67 Ski Erg, 9 Muscle Clean

RECOVERY: ROMWOD/Crossover Symmetry

Zachary Hamilton