1.) Every 2 min for 5 Rounds
3 Snatch (singles) @ 75%
2.) 30-25-20-15-10-5
Situps
Back Squats 95/65
Double Unders
*3.) With a partner
Ascending ladder of:
Squat Cleans 155/105
Burpees Over Bar
Note: 1 partner does 1 of each, then they switch. Then 2 of each, switch, then 3.
10 min AMRAP
*4.) SPUC
3 Snatch (singles) @ 75%
2.) 30-25-20-15-10-5
Situps
Back Squats 95/65
Double Unders
*3.) With a partner
Ascending ladder of:
Squat Cleans 155/105
Burpees Over Bar
Note: 1 partner does 1 of each, then they switch. Then 2 of each, switch, then 3.
10 min AMRAP
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) Bench Press 3-3-3-3-3, add load each round. Rest as needed
*5.) Bench Press 3-3-3-3-3, add load each round. Rest as needed
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Alyssa DeNoble
13:21? I can’t remeber times these days...
95# snatches. Ring rows instead of sit ups.
9
1
Just preparing you for the future. 😉
james macco
11:48.
130# snatch. Felt solid. / Tested GG workout #4 with Green and Timm. 10:17.
0
0
Lauren Kalil
9:03
Deadlift instead of snatch @225#, 10EMOM 10 pushups/3 dips, SPUC, Bench press up to 125#
6
0
Pauly VanderKelen
Rest Day
Day 2 of recovery from illness / 170# snatch triples & "Cooler" complete on 12/12/18 - 10:37
0
0
Sylvia Christensen
12:41
115# Snatchies. FS doubles ^170, (1 at 175, failed 1). DB snatch/OHS EMOM. 3 rounds - 15 hollow pass w/15# plate, 5 strict PU, 5 strict T2B
5
0