10.16.17

Strength 12 min EMOM 2 Squat Cleans Squat Clean Standards 2 sec pause at mid shin 2 sec pause at the knee 2 sec pause in the bottom of the squat

Wod 3,6,9,12,15,12,9,6,3 KBS (70/53) T2B Box Step Up w/kettle bell

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb