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  • Writer's pictureMary Bozarth

Monday12/27

Strength

POWER SNATCH COMPLEX

Build to A Heavy Power Snatch Complex 1 High Hang Power Snatch 1 Hang Power Snatch (above the knee) 1 Power Snatch (floor) *Score = Heaviest Load


Conditioning

“RED HANDED”

AMRAP 9: 3 Hang Power Snatches (75/55) 3 Burpee Pull-ups 6 Hang Power Snatches (75/55) 6 Burpee Pull-ups 9 Hang Power Snatches (75/55) 9 Burpee Pull-ups ... [Add 3 Reps Per Round]

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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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