November 13, 2023

Feet on plates, 3 position snatch deadlift + snatch pull
Deadlift: Floor to below the knee, floor to above the knee, floor to pockets, then snatch pull
Build to ~100% of best snatch

EMOM x8:
Snatch deadlift to pockets
Below the knee squat snatch

AMRAP in 8 minutes:
12 shuttle runs
6 burpee pull-ups


December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

December 1, 2023

Every 2:30 for 5 rounds:5 strict press5 reps per side, tall kneeling bottoms up kettlebell windshield wiper 1 warm-up + 3 heavy sets:6-8 heavy dumbbell

November 30, 2023

Front Squat Emom 10 building 2 @ 22×1 Partner row for time I row, you row :100m row250 m row500 m row 1000 m row 500m row250 m Row100m row 


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