S&C 08/07/2019

Grit Strength and Conditioning – Strength & Conditioning

Warm Up #2 (Hang, Burgner YTW & Tababta) (No Measure)

Static Hang x 60 seconds (accumulate if needed)

Y’s, T’s & W’s x 5 reps each

Burgener Warm-Up

Followed by…

Tabata (20 seconds work/10 seconds rest)

Plank Shoulder Taps x 2 sets

Mountain Climbers x 2 sets

Hollow Hold x 2 sets

Push-Ups x 2 sets

Squats x 2 sets

Power Snatch (Power Snatch + Hang Power Snatch (1 EMOM x 6 min))

Warm up to 60-65% of power snatch and then begin EMOM. Goal is to make 6 successful lifts over 65%.

Build slowly each set or every other set to a heavy complex for the day.

Metcon (Time)

For Time:

50 Power Snatches (135/95)

* After every 10 reps, complete 100m farmer carry (53s/35s). You do not have to carry after rep 50.

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