3-31-16

STRENGTH – Snatch 15 min EMOM 1 Snatch (Squat – +OHS if you power snatch) increase load at 5 & 10 min AHAP on the final set of 5

CONDITIONING (3x) 150 m run (200m row if you don’t want to run) 20 Strict Sit-up (arms across your body) 150m run 10 Snatch (95#/65#) Coaches Challenge Sled Pull (45#/35#)

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press