2.24.20

A. Warm Up

Coaches choice

B. Strength

4 sets

3 Muscle Snatch

3 Hang Power Snatch Below Knee

*Similar to last week, this is LIGHT Weight focused work – attempt to turnover reps quickly with minimal rest and reset between each rep. We are going to be working towards Touch and Go repetition cycling.

-Then-

Slow Pull Snatch Pull

Tempo @ 3131; 5,4,3,2

*3 second pull to the knee then finish with SPEED!


*Lower Slowly from the hips to the floor in 3 seconds

C. Conditioning

3 sets for reps

5 minute AMRAP

15/12 calorie bike

10 Power Cleans

5 Hand Release Push Ups


-2 minutes rest between sets-

*record weight and score


*start each set where you left off

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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#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows