210414

OLY | WEEK 16 | 04/11/2021
Every 90 Sec for 10 Rounds (15 Min)
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

45-45-45-65-65-75-85-90-95-105

WEDNESDAY SHIFT 04/14/2021
4 Rounds (10 Minutes Total)
30 seconds of 1-Arm Bent Over Row, Right
30 seconds of 1-Arm Bent Over Row, Left
30 seconds of Alternating Unweighted Step Ups
30 seconds of 1-Arm Overhead Press, Right
30 seconds of 1-Arm Overhead Press, Left

Suggested Weight Range Men: 20-40# DB/KB
Suggested Weight Range Women: 12-30# DB/KB
Goal: 150-230 Reps

Scaled: 35 lb. dumbbell, 20 inch box.
Score: 69+67+69+69=274 reps

Warm-up 10 minute row: 2223m, 2:14.9/500m
Cool-down 10 minute row: 2255m, 2:13.0/500m