Monday 08/22/22

Strength:

10×2 Conventional Deadlift

– @80% 1RM

– Rest 30”-45” between sets

Conditioning:

Chipper

1000m/800m Row

100 Back Rack Reverse Alternating Lunges 75/55

100 Medball Sit-ups 20/14

100 Box Jump Overs 24”/20”

1000m/800m Row

Accessories:

3×15 Safety Squat Bar Narrow Stance Box Squat

3x15ea Goblet Hold Single Leg Box Step-up

4x12ea Dumbbell Front Rack Cossack Squats 

4×45” Reverse Hyper Leg Extension

4×45” Bench Adductor Taps 

1×200 Band Good Mornings 

Cardio:

35’ AMRAP

40 Double Unders

20 Calorie Skierg

10 Push-ups

1 Legless Rope Climb

Weightlifting:

Snatch

A. Halting Power Snatch 1” from Floor + Overhead Squat w/3” hold at bottom

– 3+1×50, 3+1×60, 3+1×65, 2+1×70, 2+1×75, 2+1×80

– Rest between 60”-90” sets

– slight pause 

B. 8’ EMOM Halting Snatch 1” from Floor @80

1. 1 Halting Snatch 1” from Floor

– keep form throughout Emom

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.

This website or its third-party tools process personal data.
You may opt out by using the link

learn more about our membership options

Fill out the form below to get started.

Learn more about our privacy & cookie policy.