1.4.18

A. Conditioning

12 minute AMRAP Three 2-minute intervals, then one 3-minute interval of: 2 Wall Walks 15 Toes to Bar Max Squats Cleans 135/95 -1 minute Rest- *Score is total amount of squat cleans

B. Core Accessory

“Durante Core” 5 rounds 10 Hollow Rocks 10 V Ups 10 Tuck Ups 10 second hollow hold -1 minute rest-

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1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

180

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

480

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

670