Today’s workout will test your ability to complete a complex heavy lift while consistently under fatigue.  After a solid snatch warm-up, you’ll begin this 20 minute AMRAP in which we’ll record rounds and reps.  Each time you get to the “heavy snatch” you’ll have just one attempt to make the lift.  Whether you are successful or not you will still head right back into the air squats.  At the conclusion of the WOD you’ll have 2 results; first, your rounds and reps, second you’ll record the number of successful snatches you completed throughout the WOD and the weight of the lift.

Example 4+20 and 4×1 at 185#

* coaches note – athletes who have trouble with the bottom of the overhead squat or squat snatch may elect to power snatch as a scale, 80% is a good target for a heavy snatch in this context.

AMRAP in 20 Minutes

20 Air Squats
20 One Arm Dumbbell Hang Clean and Jerks(50/35)
20 Sit-ups
20 One Arm Dumbbell Thrusters (50/35)

1 Attempt at 1 Squat Snatch (80% 1RM)


Previous PostNext Post