6-26-20
STRENGTH

ON A 15:00 RUNNING CLOCK…
Establish a Heavy Set of the Complex

1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
50 Double Unders
7 Power Snatches (115/75)|(75/55)
50 Double Unders
7 Push Press

(Score is Rounds + Reps)

Home Workout:

DAILY-5 WARM-UP
2:00 Cardio Choice

into…

AMRAP x 3 MINUTES
10 DB Bent Over Rows
8 Lateral Jumps Over DB
3/3 Single DB Deadlift

(No Measure)

STRENGTH
3 SETS ON A 12:00 CLOCK…
15 Slow DB Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**

*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.

**Also referenced as Quad Crawl Hold

(No Measure)

WORKOUT
EMOM x 8 MINUTES
MIN 1 – :50 Alt DB Hang Snatch
MIN 2 – Moderate Cardio Push

-Rest :30-

EMOM x 4 MINUTES
MIN 1 – :50 Single DB Alt. Up-Down
MIN 2 – Hard Cardio Push

-Rest :30-

EMOM x 2 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – Max Effort Cardio Push

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks