Monday, August 3, 2020


A. 1 Muscle snatch + 1 Mid Hang muscle snatch + 1 OHS + 1 snatch balance;

Every 90sec x 5 sets

B. EMOM 5 min

2 hang squat snatch; build

C. For time

21-15-9

Overhead squats 115,75

box jumps 30,24

Run 400m after each set

81 views0 comments

Recent Posts

See All

A. Take 15 minutes to complete 3-4 sets A1. 12-15 Flat DB bench press @ 2020 tempo A2. Max strict pull-ups or ring rows in 45 seconds A3. 6-8 RDL's @ 3010 tempo B. 10 minute AMRAP 36 Double unders 18

A. Every 1:15 x6 sets 1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats -building load each set from 155#/105# B. For time Run 400m + 3 rounds 20 Wall ball 30#/20# 5 Wall walks 20 kb swings @

4 rounds with a partner 20 power cleans 135/95 30 alternating push-ups 40 wall ball 30/20 50 double unders or 50 single unders each