May 16, 2022

Posted By: Christi

AMRAP 7 mins of:
30 Alternating Dumbbell Hang Snatches, 50/35 lbs
20 Box Jump Overs, 24/20 in
10 Bar Muscle-ups


AMRAP 7 mins of:
30 Alternating Dumbbell Snatches, 50/35 lbs
20 Box Jumps, 24/20 in
10 Bar Muscle-ups

Starting our week with an interval-based workout. This is going to be two 7-minute AMRAPs with a 3-minute rest between. The goal for these intervals is to have you push the intensity so long you are feeling good and moving well. The dumbbell snatches should be completed within 1-2 sets each round. We’d like to see a smooth and steady pace on the box jumps/overs. The bar muscle up will accumulate to be a fair amount of volume. Ideally you should be able to get these done within 1-4 sets and take no longer than 1-minute to complete. Feel free to modify to doing any pulling movement that will challenge you. The goal for these AMRAPs is to complete 2 rounds per each 7-minute AMRAP.

Post Work
For quality:
Banded Plank Hold, 1 min
Hollow Hold, 1 min
Banded Plank Hold, 45 secs
Hollow Hold, 45 secs
Banded Plank Hold, 30 secs
Hollow Hold, 30 secs

Accessory work today is focusing on the midline! The banded plank should have you using a band tension that will be challenging but also allow you to keep a straight and rigid body. The hollow hold will get challenging. We’d like to see you go for unbroken sets and resting as needed between movements.