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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6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row