2-6-14


never stop

STRENGTH – Snatch Work (1x) Burgner Warm-up & Skill Transfer with PVC (1x) Burgner Warm-up & Skill Transfer with Bar 10 min EMOM 1 Muscle Snatch + 3 Push Press (Push Press are Snatch Grip and are done from behind the neck) Increase load at 5 min

CONDITIONING 50-25, 40-20, 30-15, 20-10, 10-5 Double Unders (3:1) & Toe to Bar 15 min time cap

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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

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows