Tuesday 16/10/18…Snatch & Run

14 Minute AMRAP

12 Power Snatch @ 52.5/35
200m Run

Extras (not done in class)

—– Output Open Prep—–
Every 1 min for 11 mins:
3 Squat Cleans, 68% 1RM
3 Squat Cleans, 72% 1RM
3 Squat Cleans, 74% 1RM
Rest 1 min
2 Squat Cleans, 78% 1RM
2 Squat Cleans, 81% 1RM
2 Squat Cleans, 84% 1RM
Rest 1 min
1 Squat Clean, 88%
1RM 1 Squat Clean, 90%
1RM 1 Squat Clean, 92% 1RM

Run, bike, lift 29/08/18

that-was-miserable-1m8lrd
As many reps as possible in 4 mins of:
Run, 400 m
20/15 Assault Bike Calories
Max Rep Power Snatch, 35/25 kg

As many reps as possible in 4 mins of:
Run, 400 m
18/12 Assault Bike Calories
Max Rep Power Snatch, 42.5/30 kg

As many reps as possible in 4 mins of:
Run, 400 m
15/10 Assault Bike Calories
Max Rep Power Snatch, 52.5/35 kg

Rest 3 mins between each AMrep

Super Saturday 30/03/18

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Complete as many rounds as possible in 30 mins of:
Run, 200 m
20 Dumbbell Squats, 20/15 kg
Run, 200 m
20 Kettlebell Swings, 24/16 kg
Run, 200 m
20 Dumbbell Snatches, 20/15 kg
Run, 200 m
20 Kettlebell Push Press, 24/16 kg

Benchmark – Nancy

nancy

Strength
O/H Squat 5-5-5-5

Weightlifting
EMOM – Alternating for 10 Mins
1. Snatch Pull x 2
2. Power Snatch x 2

Conditioning – Benchmark
“Nancy”
5 Rounds for time:

400m Run
15 Overhead Squats 42.5/30kg

 

 

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