Month: April 2017

Snatch Work and a Triplet

Strength/Skill: Snatch Complex 1 High Hang Snatch + 1 Low Hang Snatch E90 secs x 10 rounds * increasing in weight Conditioning: 5 Rounds For Time 200m Run 15 Knees to Elbows 10 Overhead Squats 95|65 * must Squat Snatch every 1st rep

Saturday Fitness

GET YOU THIS FITNESS! For Time 800m Run, then 21-15-9 Handstand Push Ups Goblet Walking Lunges (per leg) * rest 3 mins* 800m Run, then 21-15-9 KB Snatches (per arm) Hand Release Push Ups Rx 1.5|1pd

Front Squats, then Calories, Deadlifts, and Burpees

Strength: Front Squat 5 x 5 @ 75% 1RM * every 2 mins Conditioning: 3 Rounds 21 Calories 21 Deadlifts  225|155 21 Bar Facing Burpees

Choose Your Own Adventure

Strength: Deltoid (front) Raises 10-10-10-10-10 Superset A: 10 Goblet Squats (heavy) Superset B: 20 Russian Twists Conditioning: (choose one) AMRAP x 12 mins 400m Row 40 Push Ups 20 Cal Bike 20 Ring Rows Elizabeth 21-15-9 reps of Power Clean Ring Dips

Sumo Deads, Sumo Deads High Pull, Toes to Bar, and a Cash Out

Strength: Sumo Deadlift 12-10-8-6-4-2 * every 3 mins Conditioning: For Time 40-30-20-10 Kettlebell Sumo Deadlift High Pull  2|1.5pd Toes to Bar Cash out NFT: 400m Farmer’s Carry 2|1.5pd/arm


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