February 13, 2024

10 minutes to practice/work to heavy:
1 overhead squat
1 drop snatch

Every 75 seconds for 10 sets:
Above the knee snatch pull
Above the knee snatch
Below the knee snatch pull
Below the knee snatch

3 heavy sets:
5 snatch push press + 5 overhead squats


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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