John 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.