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

Recent Posts

See All

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl