3-3-15

PUSH-UP 20-5-5-5

STRENGTH-SNATCH 15 min EMOM – 1 Power Snatch Increase load every 5 min or more often as needed

CONDITIONING 10 min AMRAP 30 Box Jump (20″) 15 Snatch (75#/45#) 20 Box Jump 10 Snatch (95#/65#) 10 Box Jump As Many Reps As Possible Snatch (135#/95#) your score in the number or reps you complete at your heaviest load Scale loads to your ability as light, med, heavy – but choose loads you can complete safely.

Recent Posts

See All

4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40