10-29-15

STRENGTH – Snatch 10 min EMOM 1-Squat Clean 1 Rack Jerk Loading should be around 60-70% of your 1 RM

CONDITIONING 12 min AMRAP 3 Wallballs 5 Double Unders 6 wall balls 10 doubles 9 wall balls 15 doubles 12-20, 15-25, 18-30, 20-35, etc…

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows