TUESDAY 12 February 2023

Warm-up
AMRAP 5
10 Bend + bow
10 Box step-ups
10 KB swing

Intermediate/advanced:

1x (bar)
10 Hang Power Snatch
10 OH Squat
10 Snatch Balance

Beginner:
20 Alt DB Hang snatch
20 PVC OH Squat/PVC OH box squat

S&T

Intermediate/advanced
Snatch Complex
Every 2:00 minutes, 6 Sets, Complete the following:
1 Hang Snatch
1 OH Squat
Rest 15 seconds (minimum)
1 squat Snatch (Scaled: power snatch)

*Work up in weight

Beginner

Every 2 minutes, 6 sets
3 Snatch grip deadlift

3 Hang power snatch

1 OH squat/OH box squat

*Work up or use the same weight

Alternative:

Every 2 minutes, 6 sets
5 DB Hang Snatch Left + 5 DB snatch Left

5 DB Hang Snatch Right + 5 DB snatch Right

Workout
“Sick Love”
4 Rounds:
3 minute AMRAP
4 Box Jumps (scaled: box step-ups/plate step-ups)
4/4 Single Arm Kettlebell Snatches 24/16 Scaled: DB Snatches/DB hang snatches
12 Air Squats

Rest 1:00 minute between each 3 minute interval