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141226 Friday

25
Dec

141226 Friday

Kate.

Kate.

KettleBell:

A.) 5x 1-3 ladder Heavy Snatch.  KB or Dumb bell.

1 snatch left, 1 snatch Right, 2 snatch left, 2 snatch right, 3 snatch left, 3 snatch right.

B.) 17 min AMRAP

30 Burpees

30 DB Snatch/KB snatch

25 Burpees

25 DB Snatches

20 Burpees

20 DB Snatch

15 Burpees

15 DB Snatch

10 Burpees

10 DB Snatch

5 Burpees

5 DB Snatch

(Repeat 5 Burpees, 5 Snatches for remainder)

Perform:

A) Snatch – 4×1 @ 75%

B.) 17 min AMRAP

30 Burpees

30 Snatch (45/35)

25 Burpees

30 Snatch (95/55)

20 Burpees

30 Snatch (115/85)

15 Burpees

Max reps snatch (135/95)

Max reps snatch (135/95)

Compete:

A) Heavy Snatch Balance 

3 misses and your done

– goal is heavier than snatch 1rm

B.) Open Workout 13.1

17 min AMRAP

40 Burpees to 6″ target

30 Snatch (75/45)

30 Burpees to 6″ target

30 Snatch (135/75)

20 Burpees to 6″ target

30 Snatch (165/100)

10 Burpees to 6″ target

Max reps snatch (210/120)

-Results to comments!