Monthly Archives: April 2019

Strength Snatch (power or squat) Every 2:00 x 6 sets, building Set 1/3/5 3 reps Set 2/4/6 1 rep Conditioning 10 min AMRAP 21 Hang Power Snatch 75/55 15 Burpees over the bar 9 Toes to bar

Teams of 2 2,000m Row 150 DB Snatch 50/35 1,000m Row 75 DB Snatch 50/35 -1 person works at a time- Cap: 22 min

Strength 2 Front Squat E2MOM x5 sets, building Conditioning For time: 50 Hang Squat cleans 135/95 *4 burpees over the bar EMOM including 0:00* Cap: 12

Fight Club 3 Rounds, For Reps: 1:00 Thrusters (96/65#) 1:00 Power Cleans (95/65#) 1:00 Box Jump-Overs (24/20″) 1:00 Pull-ups 1:00 Assault Bike Cals *Rest 1:00 Between Rounds

Strength 5 Bench Press E2MOM x 5 sets, building Conditioning 4 Rounds for time: 1:00 Front rack hold 135/95 14 Strict HSPU Cap: 12

Strength 1 Back squat EMOM x 10 min @80% across Conditioning 10 min AMRAP 15 Wall balls 20/14 10 Toes to bar 35 Double unders

Teams of 2 75/55 Cal bike 75 DBL KB Hang Snatch 35/26 75 DBL KB Thrusters 35/26 50 Ring dips 75 DBL KB Thrusters 35/26 75 DBL KB Hang Snatch 35/26 75/55 Cal bike Cap: 25

Strength 1 Power Snatch EMOM x 8 minutes Conditioning 8 round for time: 100m run 10 Power snatch 75/55 Cap: 16

Tommy V 21-15-9 Thruster 115/75 12-9-6 Rope Climb Cap: 22 In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on February 13 2008. 

Strength 1 Push Press every 1:30 x 6 sets, building Conditioning For time: 1,000m Row 50 Bar facing burpees Cap: 12