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Tuesday 4/23


Snatch work On the 1:30 x 7 Sets: 1 Hang Squat Snatch (@ the knee) 1 Low-Hang Squat Snatch (below the knee)

Set #1 - 60% Set #2 - 65% Set #3 - 70% Set #4 - 75% Sets #5+6+7 - Build to a heavy complex for the day.

Conditioning "Destiny's Child" 15-12-9: Power Snatch (115/85) Box Jump Overs (30"/24") Directly into…

15-12-9: Overhead Squats (115/85) Barbell-Facing Burpees

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Wed 4/21

Conditioning “Rubbin in Racin'” For Time: 12 Alternating Dumbbell Hang Clean And Jerks (50/35) 10-20-30-40-50-40-30-20-10 Double Unders Accessory 10 min Rope Climb Practice Or 1 rope climb every min f

Tue 4/20

Strength Back Squat - 5 sets x 10 reps @ 60% 1RM Back Squat * Complete a set every 2 minutes, on the 2 minutes for 10 minutes * Conditioning “Cole Trickle” For Time: 2 rounds 15/12 Calorie Assault Bik

Mon 4/19

Teams of 2 (1:1) 10 rounds (each) 12/10 Calorie Row 10 Alternating Jumping Split Lunges (5 each leg) 8 Toes to Bar Accessory 1 min quad smash (each side) 1 min seal pose (each side) 1 min palm smash w

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