Jan. 19, 2022

Weightlifting:

1x [ 1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch + 1 Overhead Squat ], pick load

Every 1:30 for 15 mins.

Build to a heavy complex. Start at ~60% 1RM power snatch.

Our complex here is meant to dial in all parts of the snatch and make sure that we can effectively hit triple extension as well as receive the bar with a quality overhead position in the snatch.

"Freight Trains and Monsters"

Complete as many rounds as possible in 14 mins of:

22 Alternating Dumbbell Hang Snatches, 50/35 lbs

11 Burpee Box Jump Overs, 24/20 in

22 Wall Balls, 20/14 lbs

Goal: ~4 rounds

We have a challenging triplet here today that will challenge pacing strategies as well as transitions between movements. Ideally we want a dumbbell snatch weight that can be unbroken. We will then move into burpee box jump overs. We want to practice box facing burpee box jump overs to get ready for the Open. Then we will move into wall balls with the intention of going unbroken. With that being said, if you can break on the dumbbell and wall balls and limit rest between movements that could be a better strategy for you today.

Alternative Variations

• Limited Equipment Variation

AMRAP in 14 mins of:

22 Alternating Dumbbell Hang Snatches

11 Burpee Chair Jump Overs

11 L/11 R Single Arm Dumbbell Thrusters

• Bodyweight Variation

AMRAP in 14 mins of:

Handstand Walk, 11 m

11 Burpee Chair Jump Overs

11 Handstand Push-ups