SKILL

KB Snatch

  • KB Good Morning x 10
  • KB Swing x 10
  • KB SA Swing x 5/side
  • KB High Pull x 5/side
  • KB Snatch x 5/side

POWER

The Quick and the Dead

2 Rounds

  • 0:00 – 0:30 – KB Snatch (Left) x 5
  • 0:30 – 1:00 – KB Snatch (Right) x 5
  • 1:00 – 1:30 – KB Snatch (Left) x 5
  • 1:30 – 2:00 – KB Snatch (Right) x 5
  • 2:00 – 3:00 – REST
  • 3:00 – 3:30 – KB Snatch (Left) x 5
  • 3:30 – 4:00 – KB Snatch (Right) x 5
  • 4:00 – 4:30 – KB Snatch (Left) x 5
  • 4:30 – 5:00 – KB Snatch (Right) x 5
  • 5:00 – 6:00 – REST

CONDITIONING

AMRAP in 10 Minutes

2 – 4 – 6 – 8 -10…etc

  • Up-Down
  • Plate Hop
  • Bike/Row (cals)
  • Tuck-Up

*3 Min Rest

AQAP (10 min Time Cap)

*20 – 18 – 16…

  • Up-Down
  • Plate Hop
  • Bike/Row (cals)
  • Tuck-Up

*Start with the rep number you finished the AMRAP, then count down by 2 reps per round

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