4-3-14

Happy Birthday David Wood!!

Strength – Snatch 1x – Burgner Warm-up PVC 1x – Burgner Warm-up Empty Bar

15 min 1 Snatch EMOM (full squat & if you cannot do a full squat, then a power snatch + an OHS is where you will need to work.) Increase load at 5 & 10 min AHAP on the final set of 5

CONDITIONING (4x) 150 m run 20 Sit-up 10 Snatch (95#/65#)

Coaches Challenge (4x) 150m Sled Pull (45#/25#) (this should still be a run, if you walk you must do it backwards) 20 Sit-up 10 Snatch (115#/85#)

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4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40