Lower
10-min. AMRAP:
10 squats to a box
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
Upper
10-min. AMRAP:
16 squats
15 dumbbell snatches, 1 arm
7 push ups
♀ 35 lb. ♂ 50 lb.
Seated
10-min. AMRAP:
10 Dips
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 20 lb. ♂ 35 lb.
Neuro
( Neuro athletes use the upper scheme if unable to snatch both arms. but use your weights)
10-min. AMRAP:
10 squats ( to box)
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 20 lb. ♂ 35 lb. Minor
♀ 10 lb. ♂ 25 lb. Major
NOTES
The sequence for this workout is 10 squats / ( seated ring or box dips) followed by 9 snatches with the right arm. ( Rep scheme changes for upper see above) Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.
If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.
Your score will be the total number of repetitions completed before the
10-minute time cap.
