2.17.20

A. Warm Up

Coaches choice

B. Strength

Touch and Go Snatch Complex

4 sets

3 Hang Muscle Snatch

3 Hang Power Snatch

Then

Segment Snatch Pull

3111; 6,5,4,3;

*ONLY 1 pause (1 second) just below knee and then finish with SPEED! *Lower Slowly from the hips to the floor in 3 seconds

C. Conditioning

3 rounds

5 minute AMRAP

6/5 calorie bike

10 Handrelease Push Ups

6/5 calorie bike

12 Abmat Sit Ups

-2 minute rest-

*start where you left off

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