12.10.18

Strength-Snatch 16 Minute EMOM First 4 min 5 Hang Power Snatch (light) Next 4 min 1 Push Press 1 OHS 1 Snatch Balance Next 4 min 2 Squat Snatch or Power Snatch+OHS Next 4 min 3 Snatch High Pull (AHAP)

Wod 3X 500 Meter Row 15 HSPU 30 Walking Lunges

Recent Posts

See All

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40

4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.