10-13-21

Reminder: Beach Volleyball this Sunday @ 8am - East Beach!



Snatch Day!

Squat Snatch 4x4

-all reps are touch and go

-4x4 at the same weight, around 80%

-should all be successful, sexy reps


0:00-4x30%

2:00-4x40%

4:00-4x50%

6:00-4x60%

8:30-4x70%

11:00-4x80% (set 1)

14:00-4x80% (set 2)

17:00-4x80% (set 3)

20:00-4x80% (set 4)


PART 2

AMRAP 15

-15 Power Snatch

-15 Box Jumps


At the 0:00, 5:00 and 10:00, go for a run. When you get back from your first run, start working through the couplet. At the 5:00 and 10:00, stop and go for the run. Then, come back and pick up exactly where you left off. The run does NOT count for your score, and your score is simply the rounds and reps of the couplet.


500m Run, 95/65, 24/20

400m Run, 95/65, 24/20

400m Run, 75/55, 24/20

300m Run, 75/55, 24/20 step ups OK

300m Run, 55/35, as able step ups


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