Workout 👇
12 min AMRAP:
6 Hang Power Snatch - 95/65#
6 Bar Facing Burpees
6 Overhead Squat - 95/65#
...into
Find a 1RM Hang Squat Clean/Jerk:
The time window for this is equal to the number of rounds completed in the AMRAP.
Warm-up 👇
Easy 5min Warm-up Row/Run/Bike
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Joint / Movement Prep
A. Clean and Jerk Warm-up - https://www.youtube.com/watch?v=KVDMeoL0po4&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=5
B. Squatting Prep - https://www.youtube.com/watch?v=iLs2Y2NyTb0&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=2
C. Upper BodyPressing Prep - https://www.youtube.com/watch?v=iwSzrObc9t0&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=9
D. Hinging Prep - https://www.youtube.com/watch?v=65Wa663Rjko&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr
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Build to your opening hang squat clean weight
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2-3 sets:
3-4 Power Snatch
3-4 Burpee
3-4 OHS
rest 30 seconds
1 Hang Squat Clean and Jerk @ close to opening goal weight
rest 120 seconds bw sets
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Movement Standards 👇
Burpee - no stepping over bar - must be facing bar for each burpee
Hang Squat Clean - must be a hang, above the knee, squat clean.
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Training Think Tank provides athlete-centered, scientifically informed coaching, program design, and education that hopefully leaves the people we reach better than we found them physically (corpus) and mentally (animus).
In addition to 1-on-1 coaching, we run an online training program aimed at improving competitive CrossFit called "DSGN," learn more about it here: http://www.trainingthinktank.com/dsgn
Learn from our coaches in the TTT Classroom (think Netflix for fitness education). Check out all of our latest series now with a free 7-day trial here: http://www.trainingthinktank.com/classroom
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