1.23.20

A. Warm Up

3 sets NFT

60 seconds row or bike

5 Landmine Press

5 Landmine Push Press

5 Bottom Up KB Clean

Perform with left arm then right arm

B. Olympic lift

4 sets of the following complex

2 Muscle Clean

2 Push Press @ 31X1 Tempo

*build from last weeks load

C. Strength

Clean Grip Deadlift No Hook Grip

Every 3 minutes for 4 sets

3 reps touch and go

D. Conditioning

2 rounds for time

700/600m row

15 Deadlifts 135/95

12 Cleans 135/95

9 Shoulder to Ovehead 135/95

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4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40