Monday 9/25/23
Skill-work: EMOM 12 Minutes (Building) Snatch + HS Snatch Conditioning: 3 Rounds For Time: 20 KB Snatch (53/35) 30 Pistol Squats 40 DU’s
Saturday 9/23/23
7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pull-Ups
Friday 9/22/23
Skill-work: 3 Rounds 10-12 Barbell RDLs 10-12 Hip Thrusts Conditioning: 20 Min AMR 10 DB Man-makers (20/30) 15 Weighted GHD HipExtension 20 OH Walking Plate Lunges (MOD to Plate Good…
Thursday 9/21/23
Skill-work: “Random Skills” 3 Rounds 100 Backwards Sled Pull 8 Wall Walks or Box Walks with a pike Push Up 8 strict muscle up Transitions Conditioning: 4 Rounds 200 M…
Wednesday 9/20/23
Skill-work: 5 X 2 Push Jerk + 2 Split Jerk Accessory 3 Rounds 12 X Bicep Curls 12 X Lateral Raises Conditioning: AMR 15 MIns 12 KB Swings 12…