Power Snatch Practice
AMRAP in 4 min
5 Power Snatch (135/95#)
10 Burpees
AMRAP in 4 min
10 Hang Power Cleans (see above)
20 KBS
AMRAP in 4 min
15 Box jump overs (30/24”)
30 Wall balls (20/14# @ 10’)
This is 3 consecutive AMRAPs. There’s no rest between each. Ask your coach for some useful tips.
Deadlift x5
135-185-225-275
Open WOD 14.3
= 99 reps ([email protected]#)
Power Snatch Practice
65×5,95×3,115×3,135×3,155×2
AMRAP in 4 min
5 Power Snatch (95#)
10 Burpees
60
AMRAP in 4 min
10 Hang Power Cleans (see above)
20 KBS
59
AMRAP in 4 min
15 Box jump overs (24”)
30 Wall balls (20# @ 10’)
58
Total – 167
Fun one:) Thanks Mario!
First round was 50 not 60
Open WOD 14.3 with 20 inch box
Total – 93 reps
9am open gym
Mobility and Wu for 14.3 wod
14.3 Wod got a 2 rep pr 15 reps at 315. Still room for improvement!
10 am
Group Wu and mobility
Power snatch practice up to 135#
Wod rx’d got 164reps
Did this last week at 95# got 202 reps
Heavier kb and the 30” box jumps made it much tougher!!
Great class Mario and great work everybody!!
AMRAP 4 min – 5 Power Snatch (@25#)&10 Burpees
Reps:41
AMRAP 4 min – 10 Hang Power Cleans (@25#) & 20 KBS @ 25#
Reps:45
AMRAP 4 min – 15 Box jump overs (12”) & 30 Wall balls (8# @ 10’)
Reps:42
Total: 128
AMRAP 4 min – 5 Power Snatch (@35#)&10 Burpees scaled to down ups
Reps: 37
AMRAP 4 min – 10 Hang Power Cleans (@35#) & 20 KBS @ 30#
Reps: 52
AMRAP 4 min – 15 Box jump overs (20” scaled to step overs)
& 30 Wall balls (8# @ 10’)
Reps: 46
Total: 135
Open gym
6 km row
28:03
AMRAP in 4 min
5 Power Snatch (35#)
10 pushups from a box
4 rounds
AMRAP in 4 min
10 Hang Power Cleans (35#)
20 KBS (25#)
2 rounds 7hpc
AMRAP in 4 min
15 Box jump overs (30/24”) gray box step overs
30 Wall balls (20/14# @ 10’) 10 wallballs with 6# and then squats for the rest.
1 round 13 step overs
Total reps 185
Open WOD 14.3 with 20 inch box and started at 95#
Total – 102 reps( [email protected]#)
Power snatch practice
45 x3
95 x3
115×3
145×3
WOD
5 power snatch 95#
10 burpees
4 min
35 reps
10 hang power cleans 95#
20 kbs 53#
4 min
65 reps
15 box jump overs 20″
30 wall balls 14 lb ( there were no 20 s left and I didn’t complain)
4 min
52 reps
= 152 reps