top of page
Search

10/11/23 power snatch+oh squat/ power clean x 4

Warm up

30 second handstand hold

10 wall facing squats

1 minute row


Strength

5 rounds starting with a pvc pipe

3 power snatches + 3 overhead squats


Power clean-Build a heavy 4


Conditioning ABAC

A-For time, 90 second cap

4/4-3/3-2/2-1/1

Single arm overhead squat 35/20


B-EMOM3

2 power cleans


C-3 rounds for time

10 deadlifts-Same weight as cleans

20 weighted v ups

 
 
 

Recent Posts

See All
4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
3/14

DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PUL

 
 
 

Comments

bottom of page