STRENGTH – Snatch 10 min EMOM 1 Snatch High Pull 1 Power Snatch 1 Snatch Push Press (from behind the neck) 1 Overhead Squat
CONDITIONING (3x) 8 Deadlift (225#/165#) 16 Bar facing Burpees
FRIDAY SCHEDULE SEPT 17th This will be the schedule for both gyms this coming Friday. 5:15 am, 6:15 am, 7:00 am and 5:00 pm
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A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl