Weightlifting. Snatch ladder.
3 @ 70% + 2 @ 75% + 1 @ 80%.
Rest 4min b/t sets.
Only 1 barbell. Set up to change plates quickly & efficiently. Practice before starting the Amrap.
In 3min complete 3 rep @ 70% change weight 2 rep @ 75% change weight 1 rep @ 80%.
Continue this format for the 3min.
3-4 sets (Skill & Gym midline focus).
1. 12 Alt Hang DB Split snatch.
2. Accumulate 30sec (3 sets 10sec) Hanging Tuck front lever. Rest 30sec.
3. 5-6/arm Hang DB Clean & Jerk.
4. 10/side Side Plank Arch up.
Rest as needed b/t sets.
Minimal & No equipment.
10 Sumo stance Good mornings (Hold DB/KB behind neck).
10 Alt Reverse lunge with overhead reach.
30sec/arm DB/KB overhead hold.
Conditioning (Skill & Gym midline focus).
1. 30sec Alt DB Hang snatch.
2. 30sec Hollow body hold.
3. 30sec Alt DB Clean & Split Jerk.
4. 10 Side plank Arch (Right).
5. 10 Side plank Arch (Left).
Can sub DB with light barbell.
No equipment sub Rucksack or Odd object.