AMRAP 20

20 DB Snatch 

15 Pull Ups 

10 Overhead Squats (95/65)

_______________________________

A true grind with A LOT of overhead positions that will tax different movement patterns. I can tell you right now, it would be foolish to think this will be a fast paced workout. Approach the first 7-8 Minutes with a mindset of “aggressive warm up” so that you can maintain positions and stability throughout the entire grind.

_______________________________

Suggested Warm Up:

  1. Roll both lats and traps – 2/3 minutes
  2. 5 Pass Throughs + 5 Good Mornings + 5 Overheads Squats (PVC) – 3x
  3. 5 Hollow Rocks + 5 Snatch Push Press (45/35) + 5 Scap Pull Ups – 3x
  4. Stretch / mobilize thoracic and hips
  5. EMOM 3: 6 DB Snatch + 4 Strict Pull Up + 2 Overhead Squat (45/35)
  6. Build up Overhead Squat weight

Share