Strength + Metcon
Strength + Metcon
Snatch + Overhead Squat (Weight)
EVERY 90 SEC FOR 8 ROUNDS (12 MIN)
1 Power Snatch
+
2 Overhead Squats
—After 12 Min – Rest 3 Min.
Then:
EVERY MIN ON THE MIN FOR 5 MIN
1 Full Snatch
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
6 Lateral Burpees over DB
10 Chest-to-bar Pull-ups
15 Sit Ups
20 Alternating Dumbbell Snatches 50#/35#
6 Lateral Burpees over DB
10 Chest-to-bar Pull-ups
15 Sit Ups
20 Alternating Dumbbell Snatches 50#/35#
