Warm Up
1:00 min active squat hold (assisted or unassisted)
8 min AMRAP
15 sec easy bike
10 sec moderate bike
15 sec easy bike
3 power snatch (empty bar)
3 overhead squats (empty bar)
3 snatch balance (empty bar)
– into workout prep –
3 sets *
30 second Moderate bike
3 Power Snatch
3 Overhead Squats
1:00 min active squat hold (assisted or unassisted)
8 min AMRAP
15 sec easy bike
10 sec moderate bike
15 sec easy bike
3 power snatch (empty bar)
3 overhead squats (empty bar)
3 snatch balance (empty bar)
– into workout prep –
3 sets *
30 second Moderate bike
3 Power Snatch
3 Overhead Squats
* Set 1 – 60% of workout weight
Set 2 – 75% of workout weight
Set 3 – 90% of workout weight
Paris
Workout:
21-15-9*
Calorie Assault Bike
5-3-1
Power Snatch (155/105)
* Women’s calories 18-12-6
-8 minute time cap-
@12:00
27-18*
Calorie Assault Bike
5-4
Squat Snatch (165/115)
* Women’s calories 21-15
-8 minute time cap-
@24:00
45/36 Calorie Assault Bike
9 Overhead Squats (185/125)
Accessory
3 sets
10 Glute Ham Raises
1 min Sandbag Bear Hug (choose a challenging weight)
