12/21/14 “Trojan Horse”


Mobility:  Shoulder Mobility.


 Skill Practice Warm Up:  None.


 Workout:  Power Snatch

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort”, adjusting weight each set)

Superset: Single arm ring row.

5 sets of 3 – 5 reps.


 Metabolic Conditioning Workout:  “Trojan Horse”

7 minute AMRAP

10 wall ball (A: 20lbs/10′, I*: 14lbs/9′, N: 10lbs/8′)

8 burpees

6 hang power snatch (A: 95lbs, I*: 65lbs, N: 35lb kettlebell swing)

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

Scaling Guide:  3 – 6 rounds.

Recent Posts

Leave a Comment