Conditioning:
Emom x 40-minutes
1: 50s Assault Bike
2: 40s shuttle Run
3: 30s hang power Snatch 75/55lb
4: 20s T2B
5: Rest
Bonus work :
Weightlifting:
A . Power Snatch
10 reps , 8 reps , 6 reps , 4 reps ,2 reps
Go every 3-minutes
Lu Raises
50 Reps
Barbell Sit-Ups
3 sets , 12 reps
Here’s an idea💡:
You may complete all the bonus work from this week on Wednesday!
Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co
Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (
Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8
