2-6-14


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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3.2.21

A. Strength Strict Press 4 sets of 5 reps B. Conditioning 3 rounds for time of: 20 Cal Row 15 T2B 10 Push Press (115/75) 12 MINUTE CAP If you want to level-up challenge yourself to complete all T2B un

3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s