Sat Sept. 21 "Jack"

Move

1) Power Snatch: Every 1:30 x 9
3-3-3-2-2-2-1-1-1

2) AMRAP 20 (Partner Workout)

10 DB Push Press
10 KB Swings
10 Box Step Ups

*You Go I GO

Train

1) Snatches: Every 1:30 x 9
3 Rounds:
3 @ 73%
2 @ 78%
1 @ 83%

2) Jack

AMRAP 20 (Partner Workout)
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24”/20”)
*You Go I Go Style: Partner 1 does 10 Push Press, Partner 2 does 10 Push Press

Stimulus

1) This is an EMOM full snatch practice. Over the three waves, practice catching lower in a squat as you warm up. These do not need to be touch and go reps.

2) We have a partner workout to get through today! Only one partner will be working at a time. Partner 1 will work on getting through their 10 push press and then partner 2 will follow. Keep alternating for the 20 minutes and have fun!

Extra Credit

On the 9:00 x 5
1000m Row
Bike in Remaining Time