8-7-14 World Class Fitness in 100 Words

STRENGTH – Snatch 10 min – EMOM (increase as desired) 1 Snatch Deadlift (stop just above the knee) 1 Snatch Shrug (keep arms strait) 1 Snatch High Pull 1 Snatch (Power Snatch + OHS)

CONDITIONING 15 min on the clock – EMOM 3 Deadlift (athlete choice) 6 Buprees 12 Double Unders (3:1 Singles) Score is completed rounds and deadlift load. If you increase load during workout, note lowest and highest load.

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4.13.21

A. Conditioning 25 minute AMRAP 40/35 Cal Row 30 Goblet Lunges 53#/35# 20 American KB Swings 10 Burpees

4.12.21

A. 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.

4.9.21

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