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
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike