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Praise Athletics - Strength & ConditioningWarm up 400M Run or 18/20 Cal Bike 2 rounds 15 Banded Face Pulls 30 Sec Active Hang Rig 30-45 Second Nose to Wall Handstand Hold 10-12 Ring Rows 5 Reps for each leg of the following… Pistol Squat Negatives

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 500M Row or Ski PVC Shoulder Mobility Specific Warm-Up Simon Says Snatch Finish with… Build to Snatch workout weightSnatch Complex (8 Rounds for weight)E2M X 8 Sets 8 Sets (Every 1:30) 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds

Praise Athletics - Strength & ConditioningPartner Metcon (Time)For Time 100 Front Squats 95/135 65/95 100 T2B *K2E 100 HSPU's *Hand Release Push Ups 30 Min Cap

Praise Athletics - Strength & ConditioningWarm up 400M Run, Ski or Row 2 Rounds 5 BB Good Mornings 5 BB Kang Squats 5 BB Deadlifts 5 Strict Press Then w Coach Cleam & Jerk Warm-Up with barbell Clean and Jerk (5-10 Reps of each)Clean complex (Weight)1 Hang Clean

Praise Athletics - Strength & ConditioningWarm up 400M Run/400M Ski, Row or 20 Cal bike 2 Rounds 10 Alt Step Ups 30 Sec Dead Hang Hold 8 Alt Shoulder Taps 30 Sec Jump Rope Dubz or Singles 3 Inch WormsMetcon (Time)For Time 36 Pull-Ups 36 DB Bench Press

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 400M Ski, Row or 20 Cal Bike 3 Rounds 5 DB Goblet Squat 5/5 DB Cossack Squats 5/5 DB Plank to Pull Through 5/5 DB FR Step Back lungesAccessory/ Strength (4 Rounds for weight)4 Sets of… -10/8

Praise Athletics - Strength & ConditioningWarm up 400M Run/ 400M Ski,Row or 20 Cal Bike 3 Rounds 20 Sec Dead Hang 10 Rope Rows/Ring Rows Single 12 Banded Face Pulls 12 PVC Up/oversPush Press (3 X 8 start @ a Work out wait. * Can build

Praise Athletics - Strength & ConditioningWarm up 400M Run/400M Row, Ski Simon Says P CleanAccessory/ Strength (4 Rounds for weight)EMOM X 16 Min (4 sets) -8-6 Reps Single DB Farmers hold Box Step up (Right) -8-6 Reps Single DB Farmers hold Box Step

Praise Athletics - Strength & ConditioningPartner Metcon (Time)4 Rounds For Time 400 Meter Run *together 24 Hang P Snatches 75/105 24 Synchro OTB Burpees

Praise Athletics - Strength & ConditioningWarm up 400M Run 2 Rounds 10 Slam balls Deadlift 10 BB Goodmornings 20 Singles 5 kickbacksMetcon (Time)For Time 100 Dubz/ 200 Singles 40 Slam balls 30/40 50 BB Goodmornings 65/95 40 Slam balls 50 Deadlifts 95/135 100 Dubz