0:00-4:00 Movement Primer EMOM
Muscle Snatch + Hang Power Snatch + Hang Squat Snatch @55%+
4:00-10:00 Every 0:45 x 8
1 Snatch at 70%
6 burpees per failed rep to be performed at end of the 10 minutes
We will follow this consistency program leading into the open. Load will increase and interval time will decrease. If you ever fail twice in a row, decrease load and hone in on technique.
15 Minute Open AMRAP
Alternate every 5:00 between
A) 3-6-9-12-15-18-21 etc
Overhead Squat 95/65
Toes to Bar
B) 10 Alternating DB Snatch + 20 HR Pushhps + 30 Double Unders
C) Terrible Stair Run + Max Effort Burpee Facing Box Jump Overs
Try not to come out of the gate too hot. Remember you’re working nonstop for 15 minutes. Find a pace that allows you to keep moving for the entire 15 minutes.