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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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