Category: Uncategorized

Skill.
Hang power snatch (Above knee).

Conditioning.
3rds 60sec at each movement.
1. WB.
2. Alt DBS.
3. Brp.
4. AAB.
5. Rest.

Performance & Fitness.
Strength. Week 3.
A1. Strict press.
A2. KB see-saw rows.

Conditioning.
Performance.
10min @ Steady effort.
20 KBS.
20 PP.
20 BB RL.

Fitness.
10min @ Steady effort.
10 KBS.
10/arm KB PP.
20 BW RL.

Gymnastics.
Performance & Fitness.
See whiteboard.

Performance.
Conditioning.
18min Alt E3M.
1. Row.
2. Amrap
CTB.
Dual KB SN.

Fitness.
Conditioning.
8min Alt E3M.
1. Row.
2. Amrap
RR.
KBS.

Weightlifting.
Performance.
6 sets E2M.
2 Pos pause C&J.

Fitness.
6 sets E2M.
2 Pos pause PC & Stoh.

Conditioning.
Performance.
15min omem.
1. AAB.
2. T&G PC&J.
3. BBJO.

Fitness.
15min omem.
1. AAB.
2. Dual DB PC&J.
3. Brp to plate.

Strength. Week 3.
Performance & Fitness.
A1. Tempo FS.
A2. SL Posted DL.

Conditioning.
15min Amrap. Teams of 3 (Relay).
DB Complex.
D-ball to box.
20 DU (20 Plate hops).

Skill.
Hang power clean (Above knee).

Conditioning.
Death by KBS. BJSD.

Performance & Fitness.
Strength. Week 2.
A1. Strict press.
A2. SA DB row.

Conditioning.
Performance.
3sets.
500m/400m Row.
30 DU.
10 UB Stoh.
30 DU.
Rest 3min.

Fitness.
3 sets.
500m/400m Row.
30 Plate hops.
10 DB PP.
30 Plate hops.
Rest 3min.

Performance & Fitness.
Gymnastics. See whiteboard.

Conditioning.
20min Amrap.
20 (5/arm) DB C&J.
200m Run.
20 BJSD.
200m Run.
20 V up.
200m Run.

Oly.
Performance.
6 x E2M.
2 SN Lift off + 1 SN.

Conditioning.
15min omem.
1. 5 T&G HPS.
2. 1rd Cindy.
3. Active rest.

Fitness.
6 x E2M.
2 SN Lift off + 1 PS.

Conditioning.
15min omem.
1. 30sec Alt DB SN.
2. 1rd Cindy.
3. Active rest.

Performance & Fitness.
Strength. Week 2.
A1. Tempo FS.
A2. Posted SL DL.

Performance.
Conditioning.
10min @ steady effort.
21 WB.
15 SDL.
9 NPB.

Fitness.
Conditioning.
10min @ steady effort.
15 WB.
10 Dual KB SDL.
5 NPB.