9-17-15

STRENGTH – SNATCH 1 Rep EMOM for 15 min End Load should be at about 85% of your 1 RM If you are not catching this in the bottom of your squat do 1 Power Snatch + 1 Overhead Squat

CONDITIONING “Running Annie” 50 Doubles 50 Sit-ups 400m Run 40 Sit-ups 30 Doubles 30 Sit-ups 200m run 20 Sit-ups 10 doubles 10 Sit-ups NO SINGLES – Attempts count!

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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