July 31, 2019

Warm-up Snatch Specific with bar: 3 x 3 Muscle Snatches + 3 Tall Snatches + 3 OHS BBG 10:00 EMOM of: 2 Power Snatches Build sets 1-7, sets 8-10 @ 90% Conditioning 12:00 AMRAP of: 24 Alternating DB Snatches (50/35) 24 Calorie Row 12...

July 30, 2019

BBG 6 x 2 Back Squat – rest 2:00 Build per set Strength & Skill 3 x 10 (Each Leg) Alternating 2-DB (heavy) Step-ups – rest :90 Conditioning 10:00 Alternating EMOM of: A – 4 Squat Box Jumps (As high as possible) (Build per set) B – 12 Dual DB...

July 29, 2019

Warm-up Clean Specific with bar: 3 x 3 Muscle Cleans + 3 Front Squats BBG 10:00 EMOM of: 2 Full Cleans Build sets 1-7, sets 8-10 @ 90% Conditioning 15-12-9-6-3 of: Hang Power Cleans (135/95) Bar Facing Burpees *50 Double unders after each set full...

July 27, 2019

BBG Front Squat 6 x 3 – rest 2:00 Build per set Strength & Skill A – 3 x 10 Med Ball GHD Sit Ups – rest :60 B – 3 x 10 Strict Ring Dips – rest :60 Conditioning 15:00 Partner AMRAP of: 200’ Shuttle Run (50’ Sections) 25 Double unders 8 HSPU *Relay...

July 26, 2019

1: 4 rounds for time of: 12 Alternating DB Snatches (50/35) 12 Calorie Row 12 Burpees over the erg 12 C2B Pull Ups 2: A – 3 x 8 (each arm) Bent over DB Row – rest :60 B – 3 x 20 Banded Tricep Pushdowns – rest :60 3: A – 3 x 15 BB Bicep Curl – rest...