3-20-14

STRENGTH – Snatch Burger War-up & Skill Transfer PVC 1x, Barbell 1x

12 Min OTC – EMOM 1 Snatch High Pull 1 Snatch (full squat) 1 Snatch Push Press 1 Snatch Balance

CONDITIONING 12 min AMRAP 200m run Med Ball run (20#/14#) 15 Med Ball Sit-up 10 Med Ball Walking Lung (overhead)

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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