RSVP for Saturday here.

A. Warm Up

Row 8 minutes easy

Every two minutes get off and perform:

1 Muscle Snatch

1 Hang Power Snatch

2 Broad Jumps

3 Tuck Jumps

*keep loads light, warm up in nature

B. Strength

B1. Snatch Complex

6 sets @ 70-80%

1 Snatch Lift Off (hold 3 sec at knee)

1 Slow Pull Power Snatch (3 second pull to knee)

1 Segment Power Snatch

B2. Supinated Snatch Deadlift

3 sets of 5 reps @ 2121 Tempo

*focus on keeping lats engaged

C. Conditioning


Abmat Sit Ups

30m KB Farmer Carry 53/35

*Every 6m perform 3 Deadlift for total of 15

**focus on keeping hips on the ground during sit ups

*coaches challenge GHD Sit Ups & 70/53 KB

Recent Posts

See All

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike