1.25.21

A. Warm-Up


3-4 rounds (5 MINUTE CAP)


8 Clean Deadlifts (empty bar)

7 High Hang High Pulls

6 Hang Muscle Cleans

5 Wall Ball Thruster


B. Strength


ON A 12:00 RUNNING CLOCK


Build to a 2RM Power Clean


*score weight


C. Conditioning


3 ROUNDS FOR TIME


30/25 Cal Row

20 Wall-Balls (20/14) or (14/10)

10 Power Cleans (135/95) or (95/65)

*score time

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5.18.21

A. Accessory 12 minute EMOM (4 rounds each) 1st minute - :30 Suitcase Hold 2nd minute - :30 Hollow Hang 3rd minute - Rest (Pick a heavier weight for Suitcase Hold than last week) B. Conditioning 5 Rou

5.17.21

A. Strength Shoulder/Strict Press (slightly heavier than the week before 65-75% of a 1 rep max) 8, 6, 4 B. Conditioning 15 minute AMRAP 15 Wall-Balls 20#/14# 30 Double-Unders 200m Run

5.14.21

A. Conditioning 20 Minute AMRAP w/ a partner One partner does 150m KB Farmer Carry 53#/35# Other partner performs as many rounds as possible of 10 Calorie bike 20 Sit-ups *Score meters carried, and ca