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Craven’s Nightmare

Warm-up: Shoulder Mobility work 5 min 10 Pass Through 10 O/H Squat 5 Snatch Balance Beginner Strength: 2x6 Muscle Snatch 60 sec rest Every 2 min for 14 min 3 Hang Squat Snatch 2 O/H Squat Advanced Strength: Every 2 min for 18 min 2 Hang Snatch 6 O/H Lunge Steps (alternating) Conditioning: Craven's Nightmare 20 min Even- 3 Heavy Power Clean (205/125) Max Effort Double Unders Odd- Rest - scale so that cleans ...

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What Now?!

Warm-up: 10 min of Skill Work Rope climb/ Pull-up/ Muscle Up Strength: Every 2 Min for 18 Minutes 3 Thruster 6 Bent over Row -try to go heavier than last week. Conditioning: "What Now?!" 400 m Run 20 Hang Power Snatch (95/65) 20 HR Push-up 15 Hang Power Snatch 15 HR Push-up 10 Hang Power Snatch 10 HR Push-up 5 Hang Power Snatch 5 HR Push-up 400 m Run - ...

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The 100’s

Warm-up: Coach's Choice. Strength: Every 2 min for 16 min 5 DeadLift Conditioning: The 100's Teams of 2 100 Cal Row 100 Ball Slam 100 Burpee 100 Ring Dip -1 person works/ 1 holds a plank. 

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