A. Warm Up

12 minute EMOM 30-45 seconds work

1st: Row

2nd: Good Mornings

3rd: Burpees

4th: Alternating DB Snatch

B. Strength

Clean Grip Deadlift (No Hook Grip)

4 sets

5 reps Touch n Go Every 3 minutes

C. Conditioning

Bike 1/.8 miles

10 Snatch 45/30

10 Snatch 75/55

10 Snatch 95/65

Bike 1/.8 miles

10 Clean and Jerk 95/65

10 Clean and Jerk 115/80

10 Clean and Jerk 135/95

Bike 1/.8 miles

D. Additional Accessory

3 sets of the following superset

4 Muscle Clean

4 Push Press 31X1

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: