Friday Snatch work and AMRAP madness!
ANNOUNCEMENTS AmpFam Summer Events: View all Amp social events including next week's Sox game HERE.
We will be closed Sunday morning with the Sox Game outing.
"Biggest Loser" 5K: Sunday, August 3. $30 in Chicago. Details here.
FRIDAY Strength Snatch [wmv][mov]
Every minute for 15 minutes complete 2 Snatches: Minute 1-3 @55-65% Minute 4-6 @65-75% Minute 7-10 @75-85% Minute 11-15 @85% or more
Note: If an athlete doesn’t have a 1repmax, then build as you go starting at a light weight. Keep technique sound.
Conditioning AMRAP in 4 Minutes: • 10 Front Rack Barbell Stationary Alternating Lunges (#155/105) • 20 Lateral Over the Barbell Burpees
Rest 2 minutes
AMRAP in 4 Minutes: • 10 Back Squats (#155/105) • 20 Ring Dips
Rest 2 minutes
AMRAP in 4 Minutes: • 10 Hand Release Push-ups • 20 Jump Squats
Snatch Pulls