Wednesday Workout: Snatch/HSPU, AMRAP 6s

Reminder: Thursday is our last bring-a-friend day of the year!  Feel free to bring a friend (or two!) to any class!  Make sure they sign up ahead of time by going here.

STRENGTH

OTM 10:

  • Even Minutes: Power Snatch x 4 (135/95)*
  • Odd Minutes: Strict Handstand Push-up x 5-7, Kipping x 6-8, or Handstand Hold x 30 seconds

*Aim for 60-70% of your 1RM – should be touch and go reps if possible

Scale to Hang Power Snatch if necessary

WOD

Level 1

AMRAP 6:

  • Row x 150m
  • Goblet Squat x 15

Rest 3 Mins

AMRAP 6:

  • Run x 100m
  • V-Up x 15

Level 2

AMRAP 6:

  • Row x 150m*
  • Overhead Squat (95/65) x 15

Rest 3 Mins

AMRAP 6:

  • Run x 100m
  • Toe to Bar x 15

*must re-set rower each round

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

6 Comments on “Wednesday Workout: Snatch/HSPU, AMRAP 6s

  1. Snatch: 65#; Handstand holds
    AMRAP 1: 2+13 (mixture of 55 and 45# overhead squats)
    AMRAP 2: 5 (v-ups)

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