June 7, 2019 – Strength and Conditioning

A. Snatch

Snatch
Technique / Build for workout > Power Or SquatScoring: Not Scored
*Snatch > Power or Squat

B.

Every 1 minute for 16 minutes (1 round):
Minute 1
1 Snatch
2 Alternating One-Arm Dumbbell Snatches
Minute 2
2 Snatches
4 Alternating One-Arm Dumbbell Snatches
Minute 3
3 Snatches
6 Alternating One-Arm Dumbbell Snatches
Minute 4
4 Snatches
8 Alternating One-Arm Dumbbell Snatches
Minute 5
5 Snatches
10 Alternating One-Arm Dumbbell Snatches
Minute 6
6 Snatches
12 Alternating One-Arm Dumbbell Snatches
Minute 7
7 Snatches
14 Alternating One-Arm Dumbbell Snatches
Minute 8
8 Snatches
16 Alternating One-Arm Dumbbell Snatches
Minute 9
9 Snatches
18 Alternating One-Arm Dumbbell Snatches
Minute 10
10 Snatches
20 Alternating One-Arm Dumbbell Snatches
Minute 11
11 Snatches
22 Alternating One-Arm Dumbbell Snatches
Minute 12
12 Snatches
24 Alternating One-Arm Dumbbell Snatches
Minute 13
13 Snatches
26 Alternating One-Arm Dumbbell Snatches
Minute 14
14 Snatches
28 Alternating One-Arm Dumbbell Snatches
Minute 15
15 Snatches
30 Alternating One-Arm Dumbbell Snatches
Minute 16
16 Snatches
32 Alternating One-Arm Dumbbell Snatches

*If you don’t complete required work at any point you will perform an AMRAP time remaining of:
-1 Max effort HS hold
-5 Air squats
-8 Burpees

C. Ski Erg 1 km

For Time:
Ski Erg 1 km

Or

D. Row 1 km

For Time:
Row 1 km
rest 2 minutes then…

E. Bike 1 km

For Time:
Bike 1 km

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