8/19/2024

Power Snatch

8 sets x 4 Power Snatch (every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 4-6 seconds.

Formula 1

Affiliate Compete (RX+)

12:00 AMRAP

7 Hang Power Cleans (115/80)

7 Toes to Bar

28 Crossover Singles

Freedom (RX'd)
12:00 AMRAP
7 Hang Power Cleans (95/65)
7 Toes to Bar
21 Double Unders

Independence
12:00 AMRAP
7 Hang Power Cleans (75/55)
5 Toes to Bar
15 Double Unders

Liberty
12:00 AMRAP
7 Hang Dumbbell Power Cleans (light)
7 Hanging Knee Raises
21 Single Unders

• Target number of Rounds: 8+ Rounds

• Minimum number of Rounds before scaling: 6 Rounds