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WEDNESDAY 02152023

3 SETS


  1. 5 touch n go power Snatch 95/65

  2. REST 20 sec

  3. 5 touch n go powerCleans & jerks

  4. REST 20 SEC

  5. 3 touch n go hang squat cleans + 3 thrusters

  6. REST AS NEEDED


2 sets x2 reps

FRONT SQUATS 75/80%


Every minute for 6 minutes (6 rounds)

1 Paused Clean Pull @ 85%

*2 sec pause below knee


Every minute for 6 minutes (3 rounds):

Minute 1

Max Single Dumbbell Box Step Overs for 30 seconds 24/20 inches @ 50/35 lbs


Minute 2

8 Deadlifts @ 225/155 lbs


rest 2 min


Every minute for 6 minutes (3 rounds):

Minute 1

10 Dumbbell Alternating Power Snatches @ 50/35 lbs

Minute 2

Max Bar Facing Burpees for 30 seconds

*Smooth / consistent footwork on burpees .. not all out!!

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