Strength:  Hang power snatch On the 1:30 x 5 sets: 3 hang power snatches Set 1:  55% of 1RM snatch Set 2:  60% of 1RM snatch Set 3-5:  65% of 1RM snatch Workout of the Day: "Castaway" For time: 100 air squats 50/35 calorie row 25 hang power snatches (115/85)...

21 January, 2020 /

Strength:  Hang power snatch 7 x 2 0:00 - 50% 1:30 - 55% 3:00 - 60% 4:30 - 65% 6:00 - 70% 7:30 - 70% 9:00 - 70% Workout of the Day: "Any Minute" OTM x 24 (6 rounds): Min 1 - 1 round of "CTB Cindy" Min 2 - 10 hang power snatches (95/65) Min 3 - Max...

28 March, 2019 /

Strength:  Hang power snatch 7 x 2 0:00 - 50% 1:30 - 55% 3:00 - 60% 4:30 - 65% 6:00 - 70% 7:30 - 70% 9:00 - 70% Workout of the Day: "Any Minute" OTM x 24 (6 rounds): Min 1 - 1 round of "CTB Cindy" Min 2 - 10 hang power snatches (95/65) Min 3 -...

01 January, 2018 /

Strength:  Hang power snatch 0:00 - 3 reps @ 50% 1:30 - 3 reps @ 55% 3:00 - 3 reps @ 60% 4:30 - 3 reps @ 60% 6:00 - 3 reps @ 60% Workout of the Day: Tabata Mash-up of: Calories, Assault bike Push-ups Hang power cleans (95/65)...

04 October, 2017 /

Strength/conditioning:  On the minute x 12: Even minutes - Hang power snatch (3-3-2-2-1-1) Odd minutes - Max wall balls in 40 seconds “Identity Theft” AMRAP in 15 minutes: 15 burpees to a plate  10 ring dips 5 hang power snatch Fitness:  115/75 Performance:  135/95 -Compare to 4/18/16 ...

05 February, 2017 /