2.28.19

Snatch Strength 12 min EMOM min 1-4: 3 Deadlift + 2 Hang Shrug + 1 Hang High Pull min 5-8: 3 BTN Push Press + 2 OHS + 1 Snatch Balance min 9-12: 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch

Wod 5 Wall Walks then 6 Rounds 4 Front Squats 165/115 8 T2B 12 Kettlebell Clean and Press 53/35 then 5 Wall Walks

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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

6.15.21

A. Strength EMOM x 12 minutes (4 rounds each) Minute 1: 5-10 Dips (Bench Dips or for a challenge Strict Bar or Ring Dips) Minute 2: 5 Bench Press or Floor Press (Building with each set) Minute 3: 8 Su

6.14.21

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