cfs_barbells_for_boobs-101-200x300ATHLETE

A. Power Snatch 2-2-2-2*
*weight increases, drop from the top after each rep

B. “Sand Storm”
AMRAP 4
21-15-9:
Power Snatch (75/55)**
Burpees

Rest 4:00

AMRAP 4
15-12-9:
Power Snatch (95/65)
Lateral Burpees over Bar

Rest 4:00

AMRAP 4
12-9-6:
Power Snatch (115/80)
Burpee Box Jumps

**Power Snatch weight should increase with each 4 min AMRAP.  Accumulate as many reps as possible with the prescribed rep scheme in each 4 min AMRAP.

BARBELL CLUB

A. Snatch (Preferably Squat Snatch, Power Snatch for beginners)
a.  1×3 at 60%
b.  1×3 at 70%
c.  3×3 at 75%
*All reps are drop from the top

B. “Sand Storm”

COMPETITOR

A. Snatch
a.  1×3 at 60%
b.  1×3 at 70%
c.  3×3 at 75%
*All reps are drop from the top

B. “Sand Storm”

C. Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken kipping HSPU
Advanced:  EMOMx7:  9 unbroken kipping HSPU
Intermediate:  EMOMx7: 6 unbroken kipping HSPU
Beginner:  EMOMx7: 3 unbroken kipping HSPU