Purpose: Aerobic Power Intervals
Essentials:
A.
2 Rounds
4 min AMRAP
Alternating Dumbbell Power Snatch x 10 reps
Box Step Overs x 10 reps
Rest 2min
4 Min AMRAP
Hang Single Arm Dumbbell Power Clean and Jerk x 5 reps per arm
Hanging Knee Ups x 10 reps
Single Unders x 20 reps
Rest 2min
4 Min AMRAP
Burpee x 10 reps
Air Squat x 20 reps
Rest 2min
Fitness:
A.
2 Rounds
4 min AMRAP
Alternating Dumbbell Power Snatch x 10 reps 50/35
Box Jump Overs x 10 reps 24/20
Rest 2min
4 Min AMRAP
Hang Single Arm Dumbbell Power Clean and Jerk x 5 reps per arm 50/35
Toes to Bar x 10 reps
Double Unders x 20 reps
Rest 2min
4 Min AMRAP
Burpee x 10 reps
Air Squat x 20 reps
Rest 2min
Performance:
A.
2 Rounds
4 min AMRAP
Alternating Dumbbell Power Snatch x 10 reps 55/40
Box Jump Overs x 10 reps 24/20
Rest 2min
4 Min AMRAP
Hang Single Arm Dumbbell Power Clean and Jerk x 5 reps per arm 55/40
Toes to Bar x 10 reps
Double Unders x 20 reps
Rest 2min
4 Min AMRAP
Burpee x 10 reps
Air Squat x 20 reps
Rest 2min