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

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike