2022-11-23

Skill-work:

3 Rounds

20 Heels elevated squat Tempo (3 sec descent)

20 Glute Ham Raises or Nordic Curls

Conditioning:

3 X 7 MIn EMOM

Rest 3 Mins In Between

Increase Weight Every Minute for 7 Minutes to Max Weight

Power Snatch

Min 1: 7 Reps

Min 2: 6 Reps

Min 3: 5 Reps

Min 4: 4 Reps

Min 5: 3 Reps

Min 6: 2 Reps

Min 7: 1 Rep

Repeat with Power Clean

Then Thruster

Total: 21 minutes (weigh ranged from 45# to 110#)