Strength/Skill

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

AMRAP x 16 MINUTES

3 Power Snatch (120/80)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

Capacity Work

AMRAP x 16 MINUTES

3 DB Snatch

6 Hanging Knee Raises

6 Ring Rows

6 Hanging Knee Raises

HOMEWORK

CONDITIONING

EVERY 1:30 FOR 15 SETS

14/12 Cal Bike

*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.

STRENGTH / SKILL

ON A 20:00 RUNNING CLOCK...

10:00 HS Walk Practice

into...

EMOM x 10 MINUTES

MIN 1 - :45 Max Distance HS Walk*

MIN 2 - :45 Max Muscle-Ups

*In the HS walk, set-up a 25' course in 5' increments. If fail within a 5' increment, go back to the start of that increment.

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