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

10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C