3 position snatch and a double AMRAP
A: 20 mins to establish max 3 position snatch (floor, hang, hi hang)
B1 – 8 min Partner AMRAP (P1 goes while P2 rests; then vice-versa:
- 15 OH squats
- 30 double-unders (pre-requisite for DUs: 10 UB otherwise it’s 50 singles)
Then (straight away)
B2 – 6 min partner AMRAP
- 7 burpees
- 7 box jumps
RX loading – OH squat @ 45kg/30kg / burpees and box jumps: 7 & 7 @ 24/20″
FF loading – OH squat @ 35kg/20-25kg / burpees and box jumps: 5 & 5 @ appropriate height for box jumps – if it takes longer than 2 mins to complete a round -> athlete change over (regardless of reps completed)
Extra notes: If you find yourself by your lonesome: rest 1 min between rounds for the first AMRAP and then 30 sec between rounds in the 2nd AMRAP.
Post loads, rounds, reps and training notes to comments.
Box Courtesy 101 – Respect your fellow athletes…
To all the guys rocking up 10-15 mins before your scheduled session -> It is OK to wonder out on to the rubber, through the middle of a class (still in session) to see what’s on the whiteboard -> It is extremely rude and potentially dangerous – Don’t be that guy/girl – nuff said. ~ Coach B