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Spring Strength 3/31/15

Warm-up: 8 min 10 Goblet Squat 10 Snatch Balance 10 Pass Throughs 5 Inch Worm Beginner Strength: 2x6 Muscle Snatch 60 sec rest 7x3 Hang Snatch+ 1 O/H Squat(after 3rd rep) 75-sec rest Advanced Strength: Every 90 sec for 14 min (9 sets) Complex 2 Snatch RDL 2 Hang Snatch 1 O/H Squat then Every 90 sec for 6 min 6 Snatch RDL @ 120% of heaviest complex weight Conditioning: 7 ...

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Spring Strength 3/30/15

Warm-up: 10 minutes Shoulder Stability work (bands ) ankle and hip mobility Beginner Strength: EOMOM for 16 Minutes (8 sets) 5 Back Squat Advanced Strength: Every 2:30 for 20 minutes (8 sets) 5 Back Squat 3 Power Clean -time to start moving some weight again! Conditioning: **20 Min Cap** 1-10 Hang Clean (155/95) Burpee Double Under x 10 -Double Unders are 10-20-30-40-50-60-70-80-90-100 -singles are 3x -Scale Accordingly.

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Week 5 of the Open! 3/27/15

Warm-up: Athlete's Choice, as long as shoulder, hip and ankle mobility are part of it. Skill: Row Technique Thruster Technique Conditioning: 18 min AMRAP 1 Rope Climb (sub 3 rope Pulls) 5 Pull-up 10 Burpee Box overs 15 BallSlams

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