1-20-16

CONDITIONING (10x) 150m row 1 min rest between efforts RETEST from 11-4-15 – Compare previous row times HERE.

SKILL WORK: a) (4x) 1 min Hand Stand Hold 30 sec rest 1 min Plank (55#/35#) 30 sec rest

b) (2x) 100 Band pull-a-parts 50 Scap Push-up 30 Behind the nec strict Press (45#/30#)

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1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13