Tuesday 9-8-26

 Tuesday 9-8-26

Snatch Technique

Conditioning:

AMRAP 7

3 Snatches (135/95)

6 Alternating Pistols

9 Toes to Bar

Immediately into…

7:00 to establish Heavy Snatch (Power/Squat)

Saturday 9-6-26

 Saturday 9-5-26

Teams of 2

AMRAP 20

30 Calorie Row

20 Push-ups

30 Deadlifts (185/125)

20 Archer Rows

30 Kickouts

20 Toes to Bar

Friday 9-4-26

 Friday 9-4-26

Clean and Jerks

Conditioning:

50 Double Unders

21 Thrusters

50 Double Unders 

15 Thrusters

50 Double Unders

9 Thrusters

BB (95/65)

Cap 8:00

Wednesday 9-2-26

 Wednesday 9-2-26

Bench Press

Conditioning:

Teams of 2

AMRAP 18

18 WB Push Press to Target

18 WB Box Step Overs

18 WB Frog Hops

* Every 3:00, 10 Sit-up WB Passes

WB (20/14)

Box (24/20)

Tuesday 9-1-26

 Tuesday 9-1-26

Conditioning:

30-20-10

Alternating DB Snatches 

DB Goblet Box Step Overs

Cap 8:00

Rest 2:00

10-20-30

Alternating Goblet Forward Lunges

Alternating DB Clean and Jerks

Cap 8:00

DB (50/35)

Mobility Flow

Monday 8-31-26

 Monday 8-31-26

Conditioning:

On the 4:00 x 5

18/15 Calorie Row

10 Burpees Over the Erg

10 Air Squats

Accessory Strength

Saturday 8-29-26

 Saturday 8-29-26

Teams of 3-5

“Waterfall” Style

AMRAP 24

5 Box Get Overs (30/24)

6 Alternating Pistols

7 Parallette Shoot Throughs

8 Push-ups 

10/8 Calorie Ski Erg