Search
    • Jan 10, 2020
    • 1 min read

1.10.20

A. Warm Up

12 minute EMOM 30-45 seconds work

1st: Row

2nd: Good Mornings

3rd: Burpees

4th: Alternating DB Snatch

B. Strength

Clean Grip Deadlift (No Hook Grip)

4 sets

5 reps Touch n Go Every 3 minutes

C. Conditioning

Bike 1/.8 miles

10 Snatch 45/30

10 Snatch 75/55

10 Snatch 95/65

Bike 1/.8 miles

10 Clean and Jerk 95/65

10 Clean and Jerk 115/80

10 Clean and Jerk 135/95

Bike 1/.8 miles

D. Additional Accessory

3 sets of the following superset

4 Muscle Clean

4 Push Press 31X1

Recent Posts

See All

7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb