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  • Writer's pictureMary Bozarth

Monday 11/29

Strength

Hang Squat Snatch 1x3

Hang Squat Snatch: - Establish a 3 RM for the day


Snatch Grip Deadlift 3x3

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch


Conditioning

"SCARFACE"

For Time 2 Rounds: 8 Power Snatches (115/85) (RX+ 155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (95/65) (RX+ 135/95) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (75/55) (RX+ 115/85) 8 Bar-Facing Burpees

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Friday 10/20

Strength Shoulder Press 1x8 Shoulder Press: - Establish an 8 RM for the day Conditioning Uno 9:00 AMRAP Round 1: 3 Power Cleans (155/105) + 1 Wall Walk Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Thursday 10/19

Conditioning Yu-Gi-Oh 2 rounds 30 Kettlebell Goblet Squats (53/35) 30 Step Ups (24/20) 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) (OR Step Ups holding KB) Skills and Drills Double-Unders:

Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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