150308 Sunday – “Diamonds are Forever”

Mobility: None, work on your shoulders before class.


Skill Practice Warm Up: Spend 10 min working up to a challenging 2 rep snatch (power or squat).  Do not worry about percentages, just work up to a moderately challenging weight and focus on perfect form.  Plan on hitting that weight for 3-5 reps.


Strength Workout: None.


Metabolic Conditioning Workout:  “Diamonds are Forever”

3 Rounds for time

Rope Climb  (Performance: 3, Athletic*: 2, Health: 3 Rope Lay Downs)

25 Sit Ups

12 Hang Power Snatches (Performance: 75lbs, Athletic*: 55lbs, Health: 35lb KB swing)

Row (Performance: 300m, Athletic*: 250m, Health: 200m)

1 Minute Rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 8-15 Minutes

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Compare To: New Workout


 Optional Cash Out: Do an extra round after class.

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