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
A. Strength 3 sets of the following superset 8 Close Grip Bench Press @ 20X1 Tempo (heavier than last week) 8 Single Arm DB Tripod Row @ 20X1 (heavier than last week) B. Conditioning For Time 20 Stric
A. Strength 3 sets of 8/leg Knee Over Toe Split Squat Level 1 - Foot Elevated + Hand Supported Level 2 - Foot on Floor Bodyweight Level 3 - Foot on Floor Suitcase Loaded OPTIMAL POSITIONING 1. Back Le
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever