Saturday, September 21, 2019

Strength Conditioning
Every 2.5 Minutes for 8 Rounds
1 Full Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Start at 60% of max & increase to a heavy complex.

Conditioning
24 Minute EMOM
Minute 1: 250/230 Meter Row
Minute 2: 12 Bench Press*
Minute 3: 250/230 Meter Row
Minute 4: 5 Squat Snatches @ 70% of Max From Part 1
Minute 5: 250/230 Meter Row
Minute 6: 8 Power Cleans (Use same bar/weight from minute 4)
-Repeat 4 Times-
*Select a challenging but doable weight fo the bench press.
You should be able to complete all reps unbroken without a spot.
**Scale the row to a distance you can complete in about 50 seconds.

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