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#)

Recent Posts

See All

4.12.21

A. Strength 15 Minutes to Build to 3RM Thruster *Record weight to score -or- E2MOM X 6 rounds (Every 2 minutes) 8 DB Thrusters + 8 DB Rows B. Conditioning 21-15-9 Thrusters 95#/65# T2B 8 MINUTE CAP C.

4.9.21

A. Conditioning 3 rounds for time 200m Run 15 Burpees 15 KB Swings 53#/35# 200m Run 25 Sit-ups 25 Push-Ups *coaches challenge 5 rounds

4.8.21

A. Strength EMOM X 10 minutes Min 1: 10 Cal Row Damper @ 10 Min 2: 5-10 Strict Pull-Ups or 8/arm Single Arm DB Row B. Conditioning 20 minute AMRAP W/ Partner 10 Deadlift 135#/95# 10 Pull-Ups 20 Wall B