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“Single All the Way” (AMRAP – Rounds and Reps)

“Single All the Way”

AMRAP 18:

20 Single Dumbbell Alternating Power Snatches

20 Box Jump Overs

20 Single Dumbbell Hang Clean & Jerks

15/12 Cal Bike

Subs

20/15 Row or 400m Run

RX+-50/35# 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, Step Ups

Basics-9 AMRAP Light DB, Box Step Over
DESCRIPTION

The goal of this medium length workout is to keep moving forward for the majority of the duration with little to no breaks

Over the 18 minutes of work, athletes can expect to complete 3-4 rounds over the 18 minutes of work

SINGLE DUMBBELL ALTERNATING POWER SNATCHES

Switch arms each rep for a total of 10 each side

Choose a weight you can complete in no longer than 1:30

SINGLE DUMBBELL HANG CLEAN & JERKS

Switch arms every 5 reps for a total of 10 each side

This should also be a weight you can complete in no longer than 1:30

The weights for both dumbbell movements are ideally the same

BOX JUMP OVERS

There is no need to stand to full extension on the top of the box

We recommend jumping down or stepping down instead of rebounding

AFTER PARTY

“Run, Row or Bike” (No Measure)

Run, Row, or Bike

3 Rounds (18 Minutes):

3 Minutes Moderate Pace

3 Minutes Hard Pace

Directly Into…

5 Rounds (10 Minutes):

1 Minute Moderate Pace

1 Minute Hard Pace