1-5-16

STRENGTH 5 min – EMOM 2 Clean and Jerk (70%) 10 min to find 1RM Clean and Jerk rest as needed

CONDITIONING 10 min OTC (even) 2 Turkish Get-up each arm (53#/35#) (odd) 7 Pull-up (C2B) 3 min rest 6 min AMRAP 8 Box Jump (24/20) 6 Push-up 4 Deadlift (185#/135#)

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WARM-UP 3 ROUNDS FOR QUALITY 10 PVC Passes 8 Broad Jumps (land in solid 1/4 squat) or Squat Jumps 6 Plate to OH 4 Burpees 2 Perfect Push-Ups STRENGTH ON A 12:00 RUNNING CLOCK... Build to a 2RM Push Pr

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 *sco

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