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Strength: Snatch Complex

Power Snatch + Hang Snatch + Snatch - 2 sets x 1+1+1 reps @ 70% 1RM snatch - 3 sets x 1+1+1 reps @ 75% 1RM snatch * Rest 60-90 seconds between sets


Conditioning

"This is the Way"

10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (53/35) 30 Double Unders

25 views

Conditioning

"The Mandalorian"

Every 10:00 x 4 sets

15/12 Cal. Assault Bike or 20/17 Cal Row

12 Double Dumbbell Thrusters (35/25)

15/12 Cal. Assault Bike or 20/17 Cal Row

9 Double Dumbbell Thrusters (50/35)

15/12 Cal. Assault Bike or 20/17 Cal Row

6 Double Dumbbell Thrusters (70/50)

32 views

RX “Moses’s Mustache “

3 Rounds for Time 12 Pull-Ups 9 Burpees to bar 6 Front Squats (155/105) -Rest 5:00 - For Time: 36 Pull-ups

27 Burpees to bar 18 Front Squats (155/105)

RX+ “Moses’s Mustache “

3 Rounds for Time 12 Chest-to-Bar Pull-Ups 9 Burpees to bar 6 Front Squats (185/125) -Rest 5:00 - For Time: 36 Chest to Bar 27 Burpees to bar 18 Front Squats (185/125)


At Home “Moses’s Mustache “

3 Rounds for Time 12 DB Rows 9 Burpees 6 Goblet Squats -Rest 5:00 - For Time: 36 DB Rows

27 Burpees 18 Goblet Squats

Accessory

5 sets 10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep) 5-10 Strict Pull-ups (volume based on athlete’s ability - band if needed - show control throughout)

24 views

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