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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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row