10/2/23 power snatch x 3 power clean x 6

Warm up

3 second handstand hold

1 minute row

Then

4 rounds increase weight each round

3 power snatches

3 overhead squats

Strength

Power clean-build a heavy 6

Conditioning

5 rounds for time

9 bar over burpees

6x25 ft suicides

3 power cleans

Recent Posts

Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...

WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...

WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...