1.6.21

A. Strength

Snatch Grip Deadlift

10 minutes

Build to a tough set of 3 reps @ 11X1 Tempo

-then-

Drop weight to 75% of heaviest load lifted and perform a burnout set stopping 2 reps before failure.

B. Conditioning

3 rounds for time

10 Hang Power Cleans 75#/55#

10 Mountain Climbers

10 Russian Kettlebell Swings 35#/26#

10 Goblet Reverse Lunges 35#/26#

10 KB Russian Twists 35#/26#

10 KB L Crunches 35#/26#

*Rx+ Barbell: 95#/65# KB: 44#/35# Coaches challenge Barbell: 115#/85# KB: 53#/40#

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press