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  • Writer's pictureJohn Fadel

Saturday Mix

40min workout

20min to set up and warmup/stretch.


Sec2

amraps

AMRAP 10min: 1 rnd =57/54

15/12 Calorie Row/Bike/skierg

21 Push ups

21 snatches/cleans: snatch 75/55 cleans 95/65 lb


Rest 5 Minutes


AMRAP 10min: 1 rnd =80

50 DU/125 Singles 2.5 singles = 1 double

15 front squats - if you’re doing cleans, put 95/65 for the front squats, and then add weight for the Cleans.

15 snatches 95/65 cleans 115 / 85 lb


Rest 5 Minutes


AMRAP 10min: 1 rnd=27

1 corner of building sprint =9reps

9 Pull ups

9 snatches 115/75 cleans  135 / 95 lb  


- Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout each interval.

 

- AMRAP 1: The row/bike should take less than 1:30, snatch/cleans, start from the ground & should be complete in 1-2 sets in less than 1:00. Athletes will strive to complete 2 full rounds. Pick weight according to that. Adding weight each AMRAP.


- Loading: The final barbell should not exceed 70% of your 1RM snatch or clean.

 

- Score: Enter rounds+reps completed in each interval. Overall score will be the sum total.  

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Saturday 9:30 Booty Class

Warm up PVC-2 Rounds -8 cals Bike or Row -10 Pass through’s -10 strict Press -10 deadlifts Warm up step-ups and lunges! Strength Every 5:00 x 3 BB 65/45 or 95/65 -10 Barbell Front Rack step-ups (

3 Comments


Kenzie Barlow
Kenzie Barlow
Mar 19, 2023

1. 2 + 12

2. 2 + 69

3. 3 + 16


Total 446 No Rx

Snatched all except the last round - had to throw in some cleans on each set at 75#. John wins.


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Kenzie Barlow
Kenzie Barlow
Mar 19, 2023
Replying to

Wait hear me out on this - of the 3 full rounds of the last AMRAP, I snatched 15 of the 27 (the rest were cleans). So if you take out those 12 cleans from my total score so that I can take an Rx, my total is 434 Rx and we tied. I rest my case.

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John Fadel
John Fadel
Mar 18, 2023

1. 2+6 2. 2+54 3. 3+19 Total 434 Rx snatch

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