2.7.19

Snatch Strength 15 Min EMOM Min 1-5: 3 Deadlift + 2 Hang Shrug + 1 Hang High Pull Min 6-10: 3 Push Press + 2 OHS + 1 Snatch Balance Min 11-15: 1 Power Snatch + 1 Squat Snatch

Wod 100 Back Squats 95/65 Start with then continue to do 8 Push-ups EMOM CC: 5 HSPU EMOM

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10.27.21

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10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl