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    • Oct 22, 2023

BASE

Power Snatch

2x3 @ 60, 65%

2x2 @ 70, 75%

2x1 @ 80, 85%


Squat Snatch

2x1

90, 95%


21-15-9

Burpee Pull-up

42-30-18

Wall Balls (9/6)

12min Cap


GAIN

Power Snatch

2x3 @ 60, 65%

2x2 @ 70, 75%

2x1 @ 80, 85%


Squat Snatch

2x1

90, 95%

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03/05/24 - Fri

BASE HSW Practice AMRAP 7 200m Run 10 Strict Pull-ups - Rest 3min - AMRAP 7 200m Run 15 Push-ups - Rest 3min - AMRAP 7 200m Run 25 Squats *With a 9/6kg Vest

02/05/24 - Thu

BASE Weighted Ring Dip 3 Sets 1min Max Reps @ 40% - Rest 2min b/t sets - RMU Drills Every 2min x8 1: 3-5 RMU 2: 20/16 Bike or 25/20 Ski

01/05/24 - Wed

BASE Partner Interval 10 Hang Power Snatch (52.5/35) 12 Burpee Over Bar 15 Push Press 12 Burpee Over Bar 10 Hang Power Snatch - Rest 1:1 - Sc: (42.5/30, 10 B.O.B or less if needed) 40min Cap *Scale we

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