On Sunday we will be doing a twelve minute AMRAP and some of you may have done this one before. If you think you have done it search in the zen planner app snatch-c&J-DU to find your previous score.

For this workout I focused on nose breathing all the way through taking breaks between movements and was able to tie my previous score! If you are on zoom you can hit this one hard but for those in the open gym, who want to try this one, we can find a game for you to play and make sure you get some good skill development.

If you are at home and don’t have a barbell, you can use a backpack, kettlebell, dumbbell ,etc and do a single arm  squat snatch, and Clean and Jerk. For double unders you can do penguin claps or double single skips.

I am definitely looking forward to see how all this breath work will pay off for you and all of us come open time.


QOD: What was the best part of your week?

Warm up

3 rnds

1 minute each

Hip swings

Shoulder pass throughs

Full body rock

Plank (R,M,L)



Clean and Jerk

Double unders (DU)


12 minute Amrap

1 Squat Snatch 105/155

3 Clean and Jerks 105/155

30 DU

Cool down

Trunk rotations

Calf raises

Shoulder rolls


  • Leon