A. Warm Up

Coaches choice

B. Strength

Touch and Go Snatch Complex

4 sets

3 Hang Muscle Snatch

3 Hang Power Snatch


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

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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