2024-02-23

• Athletes will complete 3 sets building in weight of 8 deadlifts starting at around 60%.
• Reps should be completed unbroken. Bar may rest at hips but not on the floor.
• Score: Enter load used for each set.

• Reduce Starting Percentage
• Sub Dumbbells/Kettlebells
• Barbell Good Mornings

With An Empty Barbell:
10 Good Mornings
10 Back Squats
10 Back Rack Elbow Rotations
10 Deadlifts

10 Deadlifts @ A Light Weight

8 Deadlifts @ A Moderate Weight

Build To 60%.

• Overview: When we see two short AMRAPS with a little bit of rest sandwiched in the middle, we should expect that we're moving at max effort for the duration of the work intervals. 4 minutes may look unassuming at a glance, but they should be uncomfortable from start to finish, especially since the difficulty decreases in the second round.
• Power Snatches: Moderate weight on the barbell that allows for fast singles.
• Double Unders: About :30 of work or less.
• Deadlifts: 1-2 sets, bar is same weight as power snatch in first AMRAP.
• Goal here is to complete the same number of rounds within each AMRAP.
• Score: Total rounds plus reps for each AMRAP.

• Same barbell should be used for both movements, snatches are meant to be steady singles and deadlift is meant to be light and completed in 1-2 sets.
• Athletes may consider singles for the power snatches and switch grip on the deadlift in order to manage grip fatigue.

POWER SNATCHES

• Reduce Loading
• Hang Power Snatches
• Dumbbell Power Snatches
• Kettlebell Swings

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• Plate Hops
• 30 Reps of Singles & Doubles (Mix of Both)
• :30 On Any Machine

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

1 Round:
3 Power Snatches
10 Double Unders
3 Deadlifts
10 Double Unders