3-1-16

STRENGTH – Clean and Jerk 15 min EMOM 0-5 min 2 Clean and Jerk 5-15 min 1 CnJ EMOM increase load every 5 min

CONDITIONING 8 min AMRAP 6 KB/DB Snatch (53#/35#) 8 Box Jump (24″/20″)

Recent Posts

See All

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

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki