No weightlifting classes this week!!!

A. Warm Up

EMOM for 5 minutes

12/9 cal bike

*9/6 calories if you struggle to get 12/9 done each minute

B. Strength

Touch and Go Snatch Complex

EMOM for 8 minutes

1 Muscle Snatch

1 Hang Power Snatch Below Knee

1 Power Snatch


Snatch High Pull

Tempo @ 31X1; 3,3,2,2; (reps)

*Goal is to finish with elbows as high as you can on these reps. Lower in 3 seconds from hips to floor.

C. Conditioning

20 minute AMRAP

Row 350m/300m

10 DB Thrusters

10 Hand Release Push Ups

D. Extra accessory

3 Supersets of

Close Grip Bench Press

8 reps @ 20X0 Tempo

Pendlay Row

8 reps @ 20X0 Tempo

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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