PROGRAM A

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

16 Alternating Single Arm DB Power Snatch
12 Box Jump Over

Suggestions
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge:
Men: 50# DB / 22-24" Box
Women: 35# DB / 18-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. If you think you'll move much faster than that, go with the extra challenge! Find a steady rhythm as you move through the snatches and try your best to exhale at the top of each rep. Those should take 30 seconds - definitely no more than 45. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM B

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

10 Barbell Power Snatch
12 Box Jump Over

Suggestions
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box

Extra Challenge:
Men: 95# / 22-24" Box
Women: 65# / 18-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. If you think you'll move much faster than that, go with the extra challenge! Choose a weight for the snatches that allows you to get those 10 reps done in 2-3 quick sets. Try your best to exhale at the top of each rep. Those should take no more than 45 seconds. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

PROGRAM C

WARM UP

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

12 Sandbag Ground to Overhead
12 Box Jump Over

Suggestions
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds

Coaches Notes
You're aiming to finish a round every 1:40-2:40. That should be totally doable. Find a steady rhythm with the ground to overhead. Dropping from overhead each rep and setting right back up for the next rep should allow you to move quick enough to get those done in 45 seconds or less. Try your best to exhale at the top of each rep. Reduce the reps if you're having trouble getting those done in under a minute. Don't go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You're shooting to get those done in 0:45-1:15.

Head over to my.streetparking.com for Logging, Movement Demos, and Customizations!!!

TEAM VERSION

WARM UP

WORKOUT

In Teams of 2 Complete:

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

8 Alternating Dumbbell Power Snatch
6 Box Jump Over

Partner 1 will do 1 round - then Partner 2 will go.

Keep rotating for 20 minutes!

*If you want to do this workout with Barbell Power Snatches - go with 5 reps; for Sandbag Ground to Overhead, go with 6!

Suggestions
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge:
Men: 50# DB / 22-24" Box
Women: 35# DB / 18-20" Box

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 16-24 Rounds COMBINED

Coaches Notes
In order to hit the goal, you and your partner need to be finishing a round every 0:50-1:15. That should be totally doable, especially considering you get to rest while your partner works. The weight you choose for the snatches should allow you to get those 8 reps done unbroken the entire time. You don't need to sprint the box jump overs but you should jump to a height and at a pace that allows you to get those done in 30 seconds or less! Go with the extra challenge if you think you'll be moving much faster.

DB Snatch

If you're uncomfortable with the overhead position or are trying to manage the demand on your core, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body throughout the movement. If you feel like you need or want to customize further you can minimize some the demand by lowering the amount of weight used or repetitions done. Another good option for customizing would be an eye level KB/DB swing. Please visit the Mama Modifications Movement Library for more options and demonstrations.

Box Jump

If you’re trying to manage the pressure on your pelvic floor during this movement, you can start by simply doing something different with the way you’re breathing or how you’re holding tension in your body on the take off or landing. Check out the SP Mamas Resources blog post on Urinary Leakage with Exercise Troubleshooting for more strategies. If you feel like you need or want to customize further but still want to practice jumping and landing with two feet you could try doing fewer reps or use a lower height box or step or even use an imaginary line. Some other options for customizing are Step Ups, Box Squats, or KB Swings for minimal impact. Please visit the Mama Modifications Movement Library for more options and demonstrations.