August 7, 2019 – Strength and Conditioning

A. Muscle Snatch 3 x 3

Muscle Snatch
– 3 sets of 3 reps
Rest as needed

B. 5 minute EMOM of Snatches

Every 1 minute for 5 minutes (1 round):
Minute 1
5 Snatches
Minute 2
4 Snatches
Minute 3
3 Snatches
Minute 4
2 Snatches
Minute 5
1 Snatch

*Goal is UB, if a re-grip is needed, this must happen w/ in 5 – 7seconds. Power or Squat is permitted.

C. For Time: Cardios and Handstand Push-Ups

For Time:
Cardio 500 meters
3 Handstand Push-Ups
Cardio 400 meters
6 Handstand Push-Ups
Cardio 300 meters
9 Handstand Push-Ups
Cardio 200 meters
12 Handstand Push-Ups
Cardio 100 meters
20 Handstand Push-Ups

*Cardio > Ski/ Row
*HSPU > Adv – strict

Cool Down

Mobility/Flexibility

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