STRENGTH – Snatch 5×3 Heaving Snatch Balance (feet don’t move, load is light, work on hip speed) 5×3 Snatch Balance (feet move and loads can be heavier)
CONDITIONING 3-6-9-12-15-18-21 Wall Ball (20#-10’/14#-9′) Push-up Double Unders (4:1 singles)
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See AllA. 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.
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
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