Workout of the day

1) Build to 1RM Snatch For The Day
5-4-3-2-1-1-1-1-1

2) 20 Minute AMRAP:
50 Wallballs @ 20/14
50 Double-Unders
40 Box Jumps @ 24/20
40 Toes-To-Bar
30 Chest-To-Bar Pull-ups
30 Burpees
20 Power Cleans @ 145/100
20 Push Jerks
10 Power Snatches
10 Ring Muscle-ups

*Repeat from 1/26/18

Details

1) Spend lots of time hanging out in the bottom of the snatch during warm-up reps, grease the groove of good snatch mechanics and build to a heavy single.

2) Lots of movements here that can pop up in the Open (starting next week), get as far into the round as you can in 20 minutes with the goal of finish one round.

At Home

AMRAP 20:
60 AbMat Sit UPs
50 Single Dumbbell Jump Squats
50 Double Unders
40 Single Dumbbell Step Back Lunges
40 Alternating High Plank Dumbbell Rows
30 Burpees
30 Double Dumbbell Power Cleans
20 Double Dumbbell Push Jerks
20 Single Dumbbell Alternating Power Snatches
10 Double Dumbbell Devil’s Presses