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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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

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP