12.10.25 Workout of the Day

Happy Birthday Chris Hamel!

Barbell
Strength
Snatch Complex
5 sets of: 1 Hang Snatch + 1 Snatch, building

Conditioning
Option 1: Individual, For Time
2 rounds
15 Box Jumps (24/20)
9 Overhead Squats (135/95)
rest 2 min
2 rounds
15 Box Jumps (24/20)
12 Overhead Squats (115/80)
rest 2 min
2 rounds
15 Box Jumps (24/20)
15 Overhead Squats (95/65)
rest 2 min

Option 2: Team of 2, For Time
double the reps, one works one rests, no rest in between sets

Interval
Conditioning
3 sets for max reps
2:00 min Max Alternating DB Snatch (50/35)
rest 1 min
2:00 min Max 50 ft. Shuttle Sprints
rest 1 min
2:00 min max Max Burpee Pullup
rest 1 min
2:00 min max Max Calorie Row
rest 1 min

-This is a variation of Friday’s Barbell workout.-