Row or bike for 8 minutes
*Every 2 minutes perform
5 Hang Muscle Snatch
*Warm Up in nature with snatch loads
1 Segment Power Snatch
1 Power Snatch
(Working in the 75-85% loading range)
3 sets of 6 reps @ 2121 Tempo
(switch grip after 3 reps)
21-15-9
Power Cleans 135/95 Burpee Box Jumps 24″/20″
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