Wednesday 03.12.2025
- Kat
- Nov 30, 2025
- 2 min read
A. Power Snatch + Overhead Squat.
8 x (1+1)
*Start moderate and build heavy as form allows.
B. 7 min AMRAP:
3-6-9-12-etc
Echo Bike Calories
Burpee
*Must reset the monitor each time
Performance:
A. Power Snatch + Snatch: (OT2.5M)
1 x (1+1) x 60%
2 x (1+1) x 70%
2 x (1+1) x 80%
into
Snatch: 1 x 85%, 90%, 90%+
B. 7 min AMRAP:
3-6-9-12-etc
Hang Power Snatch (50/35kg)
Lateral Burpee over the bar
Weightlifting:
(0 - 20 min)
A. Power Snatch + Snatch: (OT2.5M)
1 x (1+1) x 60%
2 x (1+1) x 70%
2 x (1+1) x 80%
into
Snatch: 1 x 85%, 90%, 90%+
(20 - 25 min)
Snatch Pull: 3 x 2 x 120%
(25 - 45 min)
A. Front Squat: Build to a moderate Heavy Single over the course of 5-7 sets without going to failure.
Then, 2 x 2 reps at 90% of today's single.
*If you did the Snatches during class, do this at the start
Every 20 seconds:
20 Muscle Cleans
20 Snatch High Pulls
*Both lifts done at 60% of 1RM P.Clean Sweat: 4 Rounds
8 minutes AMREP
20 GHD Hip Extensions
20/15 Cal Ski
20 DB Thrusters (15/10kg)
20/15 Cal Row
20 Lateral Burpees Over Row
Max Calorie Echo Bike
- 3 min rest between rounds -
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