bear crawl 50′
10 Power snatches with pvc or bar
10 Overhead squats with pvc or bar
( pvc, or light bar)
10 min EMOM
even min-3 power snatches Build up to a moderately heavy weight
odd min- 9-15 burpees
- snatches should be touch n go( hold on to the bar)
- burpees try and add 1 more burpee. So if you did 8 last week bump it up to 9
8 min amrap
30-50 double unders
95/75 pound power Snatch, 10 reps.
- If you have to do your double unders in more then two sets choose 30.
- snatch weight should be something that you can do in sets of 3-5 when you start getting tires.
1 min side plank( 30 sec on each side)