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

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6.15.21

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

6.14.21

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

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#