Saturday 4.7.18

Purpose: Aerobic Power Intervals

Essentials:
A.
2 Rounds
4 min AMRAP
Alternating Dumbbell Power Snatch x 10 reps
Box Step Overs x 10 reps

Rest 2min

4 Min AMRAP
Hang Single Arm Dumbbell Power Clean and Jerk x 5 reps per arm
Hanging Knee Ups x 10 reps
Single Unders x 20 reps

Rest 2min

4 Min AMRAP
Burpee x 10 reps
Air Squat x 20 reps

Rest 2min

Fitness:
A.
2 Rounds
4 min AMRAP
Alternating Dumbbell Power Snatch x 10 reps 50/35
Box Jump Overs x 10 reps 24/20

Rest 2min

4 Min AMRAP
Hang Single Arm Dumbbell Power Clean and Jerk x 5 reps per arm 50/35
Toes to Bar x 10 reps
Double Unders x 20 reps

Rest 2min

4 Min AMRAP
Burpee x 10 reps
Air Squat x 20 reps

Rest 2min

Performance:
A.
2 Rounds
4 min AMRAP
Alternating Dumbbell Power Snatch x 10 reps 55/40
Box Jump Overs x 10 reps 24/20

Rest 2min

4 Min AMRAP
Hang Single Arm Dumbbell Power Clean and Jerk x 5 reps per arm 55/40
Toes to Bar x 10 reps
Double Unders x 20 reps

Rest 2min

4 Min AMRAP
Burpee x 10 reps
Air Squat x 20 reps

Rest 2min