An open variant….9/5/19

Weightlifting
2 x Power Snatch + 2 x Overhead Squats
X 3-4 Complexes

Conditioning
On a 3 Minute Clock
2 Rounds
10 Overhead Squats 42.5/30
10 Toes to Bar
If completed an additional 3 minutes will be given
2 Rounds
12 Overhead Squats 42.5/30
12 Toes to Bar
If completed an additional 3 minutes will be given
2 Rounds
14 Overhead Squats 42.5/30
14 Toes to bar

So on and so on……

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