Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Power Snatch – (3 cycles)
Min 1: 3 Power snatch @ 70%
Min 2: 2 Power snatch @ 80%
Min 3: 1 Power snatch @ 90%
Fitness: Power Snatch – (3 cycles)
Min 1: 3 Power snatch @ RPE 6
Min 2: 2 Power snatch @ RPE 7
Min 3: 1 Power snatch @ RPE 8
Part 2 – Conditioning: “Johns Creek Jig”
Performance: AMRAP 10 min of –
- 15/15 Sledgehammers (20lb)
- 7 Sand bag/med ball complex* (AHAP)
- 25 Double-Unders
*Clean, S2OH, Lunge L/R
Fitness: AMRAP 10 min of –
- 15/15 Sledgehammers
- 7 Med ball / plate complex* (AHAP)
- 25 Single-unders with a heavy rope
*Clean, S2OH, Lunge L/R
Is this a benchmark? No
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