STRENGTH
MUSCLE SNATCH
5-4-3-2-1 REPS SHOULD BE BUILDING AND REMAIN TNG
WORKOUT
"ISABEL"
30 SNATCHES FOR TIME #135/95
STRENGTH
EVERY :90 X 8 SETS
1 SQUAT CLEAN
+ 2 PUSH JERKS
BUILDING WORKOUT WITH PARTNER
FOR TIME 50-40-30*
THRUSTERS
SYNCHRO BURPEES OVER THE BAR #95/65
STREGNTH
EMOM 15
1- 10 DB FLOOR PRESS
2- 10 DB RDL
3- 30 RUSSIAN TWISTS
WORKOUT
AMRAP 10
30 DOUBLE UNDERS (60 SU)
15 DUAL DB HANG CLEANS #50/35'S
STRENGTH
SPLIT JERK WITH :02 PAUSE IN CATCH
5X3
BUILDING WORKOUT
3 RFT
500M ROW
15 SHOULDER TO OH #135/95
5 WALL WALKS
SKILL
10 MINS TO ESTABLISH HEAVY 1 REP TURKISH GET UP
STRENGTH CONDITIONING
AMRAP 20
20 ALT HANG POWER SNATCHES #50/35
15 BURPEES OVER DB
10 TOES TO BAR
STRENGTH
E2MOM
3 FRONT SQUATS *BUILDING,
STARTING AT 70%
WORKOUT
EVERY 3:00 X 5
25 DUAL
DB SQUATS
200M RUN
#50/35
STRENGTH
5 SETS OF
10 SINGLE LEG GLUTE BRIDGE, EACH SIDE
1:00 PLANK
REST 1:00 AFTER EACH SET
WORKOUT FOR TIME
25 DB CLEAN AND JERKS, R ARM
25 DB LUNGES, R ARM
* 50 CAL MACHINE
CONDITIONING
IN TEAMS OF 2
AMRAP 15
10 TOES 2 BAR *
15 POWER SNATCHES #95/65 *
20 SYNCRO AIR SQUATS *
SPLIT WORK
REST 3:00
7:00 TO ESTABLISH
WARM UP
AGILITY LADDER
CONDITIONING
"GHOST"
6 ROUNDS FOR TOTAL REPS (23 MINUTES)
1 MINUTE OF ROWING
1 MINUTE OF DOUBLE UNDERS
1 MINUTE BURPEES
1 MINUTE REST
STRENGTH CONDITIONING
EVERY 4:00 X 4 ROUNDS
1000M BIKE (500M ROW/SKI)
1:00 WALLSIT
REST 5:00
EVERY 2:00 X 8 ROUNDS
15 KBS
10 GOBLET SQUATS #53/35