Snatches and manual labor!

 

POWER/SKILL:

Every minute on the minute for 5 minutes perform the following:

1 Hang Power Snatch

+

1 Floor Power Snatch

(80% for all these rounds)

IMMEDIATELY PROCEED TO THE FOLLOWING AT MINUTE SIX…

 

Every minute on the minute for 5 additional minutes perform the following:

1 Floor Power Snatch @ 85-90% 1RM

 

WORKOUT:

Working for :40 & resting/transitioning to the next station for :20 run through the following:

#1 – Kipping Handstand Push Ups (DB Push Press)

(Go slightly deeper/heavier than you have been the last several weeks, but be smart!)

#2 – Box Jumps (20″/24″)

(Make sure to step down, but cycle fast)

#3 – Alternating Sledgehammer Swings

(Big swings – 6-10#/10-16# for weights)

#4 – Row for Calories (Goal: 12+/16+)

#5 – Rest Station

* Run through these 5 spots FOUR (20:00) total times for max reps each cycle…

(Add all of your reps up from HSPUs, Box Jumps, Swings & Calories each round for your score)

 

POST ALL RESULTS TO ZENPLANNER

Justin VanBeek

Written by: Justin VanBeek

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