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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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