SNATCH COMPLEX/WU 1 Power Snatch + 1 Pause OHS + 1 Hang Squat Snatch 10min to best build to first set of Squat Snatch SQUAT SNATCH 10min to heavy single CONDITIONING AMRAP 9 3-6-9-12-15… Squat Snatch (95/65) T2B scale to Power Snatch, Squat Clean, Knee Raises
MOBILTY/WU AMRAP 15 Favorite stretch, mobilty + 100 band pulls ACTIVE RECOVERY AMRAP 30 15/10 Calorie Bike/Row 10 DB Push Ups 20 Ring Row (10 strict pull-ups) 30 Sit-ups (any variation) 20 Air Squats (10 Lunges each leg) 10 Medball Cleans (20/14)
BARBELL COMPLEX 15min to build to BEST 1 Power Clean + 1 F. Squat + 1 Jerk CONDITIONING AMRAP 3 / REST 3 3 P. Cleans + 3 F. Squats + 3 Jerks (115/75) AMRAP 3 / REST 3 3 P. Cleans + 3 F. Squats + 3 Jerks (135/95) AMRAP 3 3. P. Cleans Read more about Wednesday 2.24.21[…]
DEADLIFT/WU 15min to a moderate “touch & go” 3RM + 4 DB Box Step Ups CONDITIONING AMRAP 26 (w/partner) 250/200m Row 4 Deadlifts (245/165) 6 DB Burpee Box Step Overs (50/35) alternating rounds w/partner
BACK SQUAT WU – 8 – 6 – 4 – 2RM for the day Same as last week. Looking to increase our last set of two. CONDITIONING 6 RFT 21 Wallballs 15 KBS or Alt. DB Snatch 9 C2B Pull-ups or Burpees
OHS / FRONT SQUAT 15min to establish a 5RM for the day CONDITIONING AMRAP 16 50 Lateral Burpees 40 OHS (95/65) or F. Squat (115/75) 30 T2B 20 Handstand Push-ups 10 Thrusters (95/65)
CONDITIONING 5 Rounds NOT for Time: 15/12 Calorie Bike 20 Air Squats 20 KBS or Deadlift (135/95) 20 Sit-ups
CONDITIONING AMRAP 5 / REST 5 15/12 Calorie Machine 12 C2B Pull-ups 9 Front Squats (135/95) AMRAP 5 / REST 5 12/9 Calorie Machine 9 C2B Pull-ups 6 Front Squats (155/105) AMRAP 5 / REST 5 9/6 Calorie Machine 6 C2B Pull-ups 3 Front Squats (175/115)
POWER CLEAN/WU 15min 3 Power Cleans + 3 Burpees build to heavy 3 rep P. Clean for the day CONDITIONING 8 Rounds for time (w/partner) 250m Row 8 Power Cleans (135/95) 8 Burpees “Follow the leader” round starts with P1 on rower and ends with P2 on burpees. P1 can start next round as P2 Read more about Tuesday 2.16.21[…]
BACK SQUAT WU-8-6-4-build a 2RM for the day CONDITIONING AMRAP 15 21 Wallballs 15 Alt DB Snatch 9 Box Jump Overs
