3.23.20

A. Warm Up

3 sets NFT

60 seconds bike or row


30-60 second plank


30-60 second static glute bridge

B. Strength

Choose one or both of the following

Power Snatch

Build to a TnG 2RM

Close Grip Bench Press

build to a 1RM

Single Arm Dumbbell Row

Perform a tough set of 8 reps/arm between your final 3-4 attempts of Close Grip Bench Press

C. Conditioning

5 Rounds for Time of

Row 200/175m


5 Snatch R 50/35


7 Burpees


5 Snatch L 50/35

Coaches challenge KB Snatch 53/35

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2.22.21

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2.24.21

A. Strength E2MOM X 5 sets 1 Hang Power Snatch + 1 Hang Squat Snatch B. Conditioning For time: 2 Rounds of 400m run 10 Hang Power Snatches (95/65)(75/55) -Rest 1:30- 2 Rounds of 400m run 10 Power Snat