11-20-14

STRENGTH 10 min EMOM 1 Power Snatch 1 Push Press 1 Overhead Suat – Work to a Heavy Single complex in the final set

CONDITIONING 50 Sit-up to start and finish 10-8-6-4-2 Snatch (115#/80#) Pull-up 50 Sit-up to start and finish

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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

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP