August 22, 2019 – Strength and Conditioning

With a continuous running clock, perform A, B, C, D.. (end at 40:00)

A. Squat Clean 2 Reps

Within 10 minutes:
2 Squat Cleans @ Max Load
straight into..

B. 6 minute AMRAP of Squat Cleans and Dual Dumbbell Front Squats

As Many Rounds and Reps as possible in 6 minutes:
5 Squat Cleans @ 70%
5 Dual Dumbbell Front Squats @ 22/15 kg

*Performance > DB front squat @ 32.5/20kg
straight into..

C. Squat Snatch 2 Reps

Within 10 minutes:
2 Squat Snatches @ Max Load
straight into..

D. 10 minute AMRAP of Squat Snatches, Dumbbell Snatches, and Rowing

As Many Rounds and Reps as possible in 10 minutes:
6 Squat Snatches @ 40/30 kg
12 Dumbbell Snatches @ 22.5/15 kg
18 Calories of Rowing

*Performance > Snatch @52/35kg
DB Sn @32.5/20
Rest 4 minutes@40.00 – complete

E. For Time: Rope Climbs and Freestanding Handstand Holds

For Time:
6 Rope Climbs 16 feet
Freestanding Handstand Hold for 2 minutes

*Performance > HS Hold – HS Walk 30m

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