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
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