April 30, 2019

Strength & Skill A – 3 x 8 Bench Press – rest :90 B – 3 x 8 Supinated DUMBBELL Row – rest :90 Conditioning 3 rounds for time of: 20 Wall balls (20/14)B 100’ OH Wall Ball Carry 20 Burpees

April 29, 2019

Warm-up Clean Specific, with Bar: 2 x 3 Muscle Cleans + 3 Front Squats + 3 Strict Press BBG 4 sets of: 1 Power Clean + 1 Full Clean + 1 Jerk – rest 2:00 Conditioning 12:00 AMRAP of: 16 Front Rack Walking Lunges (135/95) 8 SH2OH (135/95) 16 Calorie...

April 27, 2019

Strength & Skill 1A – 5 x 5 Bench Press (try to build from last week) – rest :90 1B – 5 x 5 Bent Over Supinated Barbell Row – rest :90 2 – 1 x 25 Banded Tricep extensions immediately into 25 Banded Bicep Curls Conditioning 14:00 AMRAP of: 400m...

April 26, 2019

Warm-up Snatch Specific Warm Up with bar: 2 Sets of 3 Muscle Snatches + 3 Snatch Balances + 3 Tall Snatches BBG 4 Sets of: 1 Snatch Pull + 1 Full Snatch + 1 Snatch from below the knee – rest 2:00 Conditioning 6 Rounds for time against a 10:00 clock of: 8 Hang Snatches...

April 24, 2019

Strength & Skill A – 3 x 15 Side Plank Hip Thrusts (each side) – rest :60 B – 3 x 15 Back Extensions – rest :60 Conditioning 5 Rounds of: :60 Ball Slams (20/14) :60 Alternating DB Snatches (50/35) :60 Double unders :60 Row (for calories) :60...