Workout 17.1
For time:
10 dumbbell snatches 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Time cap: 20 minutes
AMRAP 16
200m Run
20 KB Swing 53/35
200m Run
20 Burpees
+
Barbell/Roller Calf Smash
Banded Heel Cord
Couch or Super Couch Stretch
EMOM – 15
Min 1 – 40 Double Unders or 30s of DU attempts
Min 2 – Goat 1
Min 3 – Goat 2 or Skill
*Choose at least one goat and another goat or skill. Make the rep scheme/movement challenging, however, do not increase load or volume of reps resulting in poor movement or technique. Take pride in moving well and attempt to be perfect with each rep (Remember there are 5 sets of each movement, that can add up quickly!). You should definitely sweat and breath during this EMOM, but you shouldn’t finish on your back. Coaches will provide guidance.
+
27-21-15
Cal Row
DB Alt Snatch 50/35
E2MOM – 12 sets
Odd – 300/250m Row
Even – Work through the chipper
40 Wall Ball
30 TTB
20 FS 135/95
10 BMU
EMOM 12
Odd: 2 SC
Even: 5-10 CTB
+
AMRAP 7
3,6,9… Ascending Ladder
HPC 115/80
STOH 115/80
5 sets
HPS+OHS+Snatch Balance+HS
+
AMRAP 11
40/28 Cal AB
30 OHS 135/95
20 MU
