1.7.20

A. Warm Up

3 sets NFT

10 Cossack Squats (5/side)

*PVC Overhead for challenge

6 Seated Single Arm KB Press @ 30X0 Tempo

20 second single arm plank/arm

B. Strength

3 sets

4 Snatch Grip BTN Push Press @ 21X1 Tempo

4 Overhead Squat @ 21X1 Tempo

C. Conditioning

4 rounds

5 Hang Power Snatch TnG

Bike 15 seconds @ 97%

-rest 2 minutes-

*increase weight on snatch

*record weight and calories biked each round

*push pace on the bike but be sure to keep focus on the quality of the snatch

D. Additional accessory if time allows

Back Squat @ 10X1 Tempo

3 reps EMOM for 8 minutes

55% of 1RM

*focus is on speed

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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