Wednesday 11-20-24

 Wednesday 11-20-24

Clean and Jerks

Conditioning:

On the 1:30 x 5

7 Burpee Box Jumps (24/20)

7 Box Dips with Straight Legs

Tuesday 11-19-24

 Tuesday 11-19-24

Conditioning:

60 Wallballs (20/14)

60 Toes to Bar

60 Push-ups 

60 Deadlifts @ 60% of 1RM

* Partition any way

* Cap 20:00

Accessory Strength:

Banded Tricep Press Downs

Banded Straight Arm Pull Downs

Tempo Barbell Curls

Monday 11-18-24

 Monday 11-18-24

Snatch Technique 

Conditioning:

AMRAP 9

3-6-9-12 and so on…

Chest to Bar Pull-ups 

Overhead Squats (115/85)

Lateral Jumps Over Barbell

Saturday 11-16-24

 Saturday 11-16-24

Teams of 2

AMRAP 21

5 Handstand Push-ups 

10 Alternative Plate Press Out Lunges (25/15)

:15 Wallsit Hold

*Every 3:00, complete 10 Sandbag Over the Bar

Friday 11-15-24

 Friday 11-15-24

Conditioning:

AMRAP 20 

9 Kettlebell Swings (70/53)

Rest :30

12 Calorie Row

Rest :30

15 Wallballs (20/14)

Rest :30

35 Double Unders

Rest :30

Skill Work:

Accumulate 30-50 Alternating Single Leg Toes to Bar 

Cap 8:00

Wednesday 11-13-24

 Wednesday 11-13-24

Snatch Complex

Conditioning:

AMRAP 4

7 Power Snatches (95/65)

7 Lateral Burpees Over Bar

AMRAP 4

5 Power Snatches (115/85)

5 Lateral Burpees Over Bar

AMRAP 4

3 Power Snatches (135/95)

3 Lateral Burpees Over Bar

Tuesday 11-12-24

 Tuesday 11-12-24

Clean Complex

Power Clean and Jerks

Accessory Strength:

Half Kneeling Landmine Press

Landmine Meadows

Barbell Curls