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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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike