3.16.20

A. Warm Up

500m row

Burgener Warm Up w/ PVC

Burgener Warm Up w/ Barbell

B. Strength

Touch and Go Snatch Complex

Every 90 seconds for 6 sets

1 Snatch High Pull

1 Power Snatch

1 Hang Power Snatch

*Continue to execute reps with quick turnover. Rest periods are down this week so focus on speed over load. build your load each set

-then-

Deficit Segment Snatch Pull

Tempo @ 3111; 4,3,2 (reps)

*Stand on 2-3″ podium. Focus on keeping your chest tall and drving with your legs!

*Pause 1 second below knee before finishing with speed

C. Conditioning

20 minute AMRAP

10 DB Snatch 50#/35# (5/arm)

10/8 Cal Bike

25 Single Unders

Coaches challenge:

20 minute AMRAP

10 Dual KB Snatch 53/35/hand

10/8 Cal Bike

25 Double Unders

D. Extra strength

3 sets of the following superset

3 Close Grip Bench Press

Tempo @ 20X1

4-6/arm Alternating Dumbbell Bent Over Row

Tempo @ 20X0

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows