At Firewall Workout:
Build up for 15 minutes:
Power Snatch Cluster
1-1-1
AMRAP 3 x 3 (1:00 rest)
5 Power Snatches (95,65)
25 Double-unders
At Home Workout:
EMOM x 20:
Minute 1 – :45 Right Arm Windmills
Minute 2 – :45 Left Arm Windmills
Minute 3 – :45 Right Foot in Front Goblet Split Squats (:05 Descent)
Minute 4 – :45 Left Foot in Front Goblet Split Squats (:05 Descent)
Minute 5 – :45 Vertical Jumps
AMRAP 8:
12 Alternating DB Power Snatches
12/direction Lateral Bear Crawl Steps
Goal: >5 Rounds
CAP: 8:00
STIM: Snatches can be done with either a power style or muscle style. Members don’t have to do all 12 steps one way then all steps the other. Members can do 4 to the right then 4 to the left 3 times to accumulate the 12 reps in each direction as an example. Use whatever space you have to get to 12/direction in as few sets as possible.