9/20/23

"Honey BBQ"

5 sets:

1 High Hang Snatch+ 1 Hang Snatch + 1 Snatch

(@60-70% of 1RM Snatch)

complete a set every 1:30

3 sets:

1 Overhead Squat (@90% of 1RM Snatch)

AMRAP 4:

10 Power Snatch (135/95)

Max distance run in the remaining time

-Rest 4:00-

AMRAP 4:

400m Run

Max Rep Power Snatch (135/95) in the remaining time

The Hang Snatch

The Snatch

The Overhead Squat

The Power Snatch

9/19/23

"Parmesan Garlic"

AMRAP 20:

15/12 Calorie Row

15 Push Ups

15 V-Ups

The Push Up

The V-Up

9/18/23

"Buffalo Wild Wings"

5 sets:

3 Position Squat Clean (high hang/hang/floor)

@60-70% of 1RM Clean & Jerk

complete a set every 1:30

3 sets:

1 Push Jerk: @80-90% of 1RM Clean and Jerk

12-9-6

Hang Squat Clean (155/105)

Burpee Chest to Bar

The Hang Clean

The Clean

The Push Jerk