STRENGTH – SNATCH BALANCE 12 min OTC 3 Pressing Snatch Balance 4 min 2 Heaving Snatch Balance 4 min 1 Snatch Balance 4 min loads should increase and barbell should be taken from the rack
CONDITIONING 3 min Wallballs (20#-10’/14#-9′) 2 min rest 8 min AMRAP 10 Russian Swing (70#/53#) 8 Push-up 6 Toe to Bar
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
A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh