Strength – Snatch (1RM)
– 10 minutes to establish a 1RM Snatch
* Rest 60-90 seconds between sets *
Strength – Clean and Jerk (1RM)
– 10 minutes to establish a 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Workout – Metcon (AMRAP – Rounds and Reps)
AIR BUD
Part A
8:00 Amrap
50 Double Unders
10 Deadlifts (185/135)
5 Strict Handstand Push-Ups
-rest 1:00 min after part A-
Part B
2:00 min Max Reps
Bar Muscle Ups
TARGET SCORE
Target number of Reps each set:
Part A: 4+ Rounds (268 Reps +)
Part B: 15 reps +
Scaling Option
Part A
8:00 Amrap
50 Single Unders
10 Kettlebell Sumo Deadlifts
5 Dumbbell Push Press
rest 1:00 min after part A
Part B
2:00 min Max Reps
Burpee Pull Ups
Mobility – Warm-up (No Measure)
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
* If time permits or on your own