Strength
1. Snatch high pull + power snatch (position 2) + overhead squat
build to heavy 1+1+2 without missing
Conditioning
AMRAP 5
4 ground to overhead
6 lateral burpee over the bar
2, 4, 6,… front rack reverse lunges
rest 3 minutes
AMRAP 5
4 front rack reverse lunges
6 lateral burpees over the bar
2, 4, 6… ground to overhead
Notes
Today’s workout is two 5-minute AMRAPs with a 3 minute break in between. The first AMRAP starts with 4 ground to overhead, 6 lateral burpees over the bar, and 2 barbell front rack reverse lunges. You will repeat this as many times as possible in 5 minutes, while also adding an addition 2 lunges each round. The second AMRAP starts with 4 front rack reverse lunges, 6 lateral burpees over the bar, and 2 ground to overhead. You will repeat this as many times as possible in 5 minutes, adding an additional 2 ground to overhead each round. Your score is the total amount of rounds and reps completed across both AMRAPs.
Ground to overhead means you can either do a snatch or a clean and jerk.
Choose a light-moderate weight for the barbell that allows you to do your ground to overhead in very quick singles or small touch and go sets, and allows you to get at least 12 unbroken lunges.
The burpees over the bar should be done in :30 or less each round. Reduce the amount if you are significantly slower than this.