Monday 1/25

Skill Work: Snatch Pull + Snatch

Complete 5 Sets of the following:

2 Snatch Pulls + 2 Snatches

*Rest 60-90 Sec between sets

*Work up to a comfortable, moderate weight.

*Focus will be on smooth pulls from the floor, chest up, and no arm bends with the pull.

*All reps to be completed as Singles (no touch-n-go reps).

* Squat Snatches


“Mr. Blue Sky”

15:00 AMRAP - Team of 2

6 Strict Pull Ups (3 reps per partner) Rx+ 2 Rope Climbs (1 rep per partner)

6 Synchro Push Ups Rx+ 10 Synchro Push Ups

*Goal is to keep a steady pace throughout entire workout.

* Both athletes complete all push ups together. Finish at the top of the push up at the same time – full arm extension.


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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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