STRENGTH – SNATCH 10x 45 sec per round 1 Snatch for the first 5 min – Full Squat 3 Snatch Touch and Go – Power or Muscle Snatch
CONDITIONING 600m-500m-400m-300m-200m-100m row for time 2 min rest between efforts watch the clock for your min break decreasing each round by 100m and continue until you have completed each interval distance.
Coahes Challenge Start at 1000m and go down by 100m row
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
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
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