12-3-15

STRENGTH – Snatch 4 min EMOM 3 Muscle Snatch 4 min EMOM 2 Power Snatch 4 min EMOM 1 Snatch (Full Squat where able) loads should increase as movement changes

CONDITIONING 15 Toe to Bar 60 Double Unders 15 T2B 60 Push-ups 15 T2B 60 Double Unders 15 T2B

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WARM-UP 3-4 ROUNDS 30 Single Unders 10 Glute Bridge-Ups 10 Air Squats @ 40X0 Tempo 10 Scap Push-Ups STRENGTH 5x5 Back Squat *keep weight moderate (Score is Weight) CONDITIONING FOR TIME: 10-9-8-7-6-5-

1.27.21

WARM-UP AMRAP x 5 MINUTES 8 KB Deadlifts 8 KB Russian Swings 8 Kip Swings 8 Tuck-ups STRENGTH 5x5 Deadlift *keep weight moderate (Score is weight) CONDITIONING 3 ROUNDS 12-10-8 Deadlifts (185/135)(135

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