12.18.19

A. Warm Up

Row or bike for 8 minutes

*Every 2 minutes perform

5 Hang Muscle Snatch

*Warm Up in nature with snatch loads

B. Strength

B1. 6 sets of the follow snatch complex

1 Segment Power Snatch

1 Power Snatch

(Working in the 75-85% loading range)

B2. Mixed Grip Snatch Deadlift

3 sets of 6 reps @ 2121 Tempo

(switch grip after 3 reps)

C. Conditioning

21-15-9

Power Cleans 135/95 Burpee Box Jumps 24″/20″

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4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B