A) Wall Walks + Step B) Snatch Complex High Pull Muscle Snatch Hang Snatch C) 7 rounds 3 Paralette Shoots 10 Box Jumps 5 Pushups
Read MoreA) Snatch Balance heavy 3 B) Clean& Jerk 2-2-2-2-2 C) 5 mins 5 power Snatch 5 burpee rest 5 mins 4 mins 10 KBS 5 Ring Rows
Read MoreA) Scap Pullups 3x 6-8 Band Pulls 3x 8-10 B) 75% Back Squat @22×1 3-3-3-3 C) 15min @ 75% 5 Paralette Shoot Through 5 Pushups 5 Burpees 10 Hollow Rocks
Read MoreA) Pike Position pushup Hip Mobility B) 80% Front Squats @22×1 1-1-1-1 C) 5 Rounds 10 Thrusters 10 KBS 10 Box Jumps
Read MoreA) pistol Progressions B) Clean& Jerk CompLex 2-2-2-2-2 High Pull Muscle Clean Hang Clean & Jerk C) 10 Rounds 4 Ring Dips 6 Burpees 5 Ring rows
Read MoreA) Goblet Duck Walks B) Build to Heavy OHS c) Baseline 500m Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups
Read MoreA) Barbell TGU heavy Single B) Front Rack Rev. Lunges 8-7-6-5 increase wt each Set. 2min Rest C) 15-9-6 Thrusters Box Jumps KBS
Read MoreA) Snatch Balance heavy 3 OH Mobility B) EMOTM x10 Press x5 C) 10 Min EMOTM 7 KBS 10 ft run 7 Wall Balls
Read MoreA) Good Mornings 3x 8 increase per set B) 70% Back Squat @22×1 4-4-4-4 C) 5 mins 5 power Clean 5 burpee rest 5 mins 4 mins 10 Hollow Rocks 5 Ring Rows
Read MoreA) L-Sit EMOTM x5 Followed by OH Mobility B) Jerk 1-1-1-1-1 C) EMOTM x 10 Pwr Snatch x3
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