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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8.4.21

A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni

8.3.21

A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B

8.2.21

A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou