12.4.19

A. Warm Up

Bike for 8 minutes

Every 2 minutes get off and perform (4 sets)

3 Muscle Snatch (light)

3 Box Jumps (land tall)

10 second sprint

B. Strength

B1. Snatch Complex

6 sets of the following complex

1 Snatch High Pull

1 Slow Pull Power Snatch (3 seconds to knee)

1 Power Snatch

70-80% of 1RM Power Snatch

*If you need to reset quickly in between lifts thats ok

B2. Supinated Snatch Grip Deadlift

3 sets of 6 reps @ 2121 Tempo

C. Conditioning

3 rounds for time of:

21/18 cal row

21 American Kettlebell Swings 70/53

21 Anchored Feet Sit Ups (hands behind head)

D. Accessory

GHD Hip Extensions or Single Leg GHD Hip Extensions @ 30X0 Tempo

Recent Posts

See All

10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8