Monday, May 7th, 2018


A) Warm Up

:30 Seconds
Jumping Jacks
Active Spidermans

Single Unders
Push-up to Down Dog

Higher Single Unders
Air Squats


Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
Snatch Pull + Snatch @ 70%


3 x 1
Tempo Snatch Pull @ 80%


15 Min Amrap:

60 Double Unders
25 Abmat Situps
10 Power Snatches 115/75

In this triplet, looking for athletes to choose a weight on the barbell they are capable of completing unbroken when fresh. The goal here is to move for as much of the 15 minutes as possible, so picking a variation on the rope and a weight that allows athletes to keep moving forward will provide the correct stimulus.