5-7-15

STRENGTH – SNATCH 12 min EMOM 0-3 min or 4x – 3 Snatch Grip Deadlift (Open hip to about 90%, keep posterior chain loaded) at 150% of your 1 RM Snatch 4-7 min or 4x – 2 Snatch Grip High Pull at 100% of your 1 RM Snatch 8-11 min or 4x – 1 Snatch (Full snatch with Squat or Power Snatch + 1 OHS) at 70% of your 1 RM

CONDITIONING (2x) 3 min AMRAP 5 Pull-up 7 Sit-up 1 min rest 3 min AMRAP 5 T2B 7 Push-up 1 min rest

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3.1.21

A. Strength 20 minutes to build to 3RM Front Squat B. Conditioning 9 minute AMRAP 3,6,9,12,15.... Burpees Wall Balls (20/14)

2.26.21

A. Strength 10 Minutes of Unilateral Strength and Stability Work Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo) Intermediate: Box Pistols,Rig Assisted Pistol Beginner: 2 Foot Close stance s

2.25.21

A. Conditioning 2 rounds 8 minute AMRAP 500m row 15 Air Squats 15 Russian KB Swings (70/53)(53/35) -Rest 2 minutes- B. Accessory 3 Rounds 10 Pike-Ups or Tuck-Ups on Rower :30 Hollow Bar Hang :30 Walki