CFC
Pre-workout build-up:
4 power snatches + 4 squat snatches
3 power snatches + 3 squat snatches
2 power snatches + 2 squat snatches
1 power snatch + 1 squat snatch
– Build to a complex load that’s slightly heavier than workout weight.
5-4-3-2-1 reps for time of:
Snatch (125/185 lb)
100m single arm waiter carry (switch hands as needed) or 30 ft HS walk after each set.
PureFit
rx
AMRAP: 14:00
4 Alt. DB Snatch + 4 air squats + 4 sit-ups
6 Alt. DB Snatch +6 air squats + 6 sit-ups
8 Alt. DB Snatch +8 air squats + 8 sit-ups
10 Alt. DB Snatch + 10 air squats + 10 sit-ups
Continue adding 2 reps until time is up.
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