10-24-16

Strength 5X A- 5 Seated box jump B- 20 Good Mornings (band or 45# bar) C- Pistols (5 each leg)

Wod 2X 200m run 9 Deadlift (155/115) 200m run 6 Clean and Jerk (135/95) 200m run 3 Snatch (105/75) 2 min rest CC: 165/115# for all movements

*Load your bar with snatch weight on first then CNJ then DL so you can quickly transition

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10.28.21

A. Conditioning 5 rounds 10 GHD Sit-Ups or 20 DB Weighted Sit Ups 10 Box Jump Overs 24"/20" 10 Wall Balls 20#/14# 14 Calorie Bike

10.27.21

A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories

10.26.21

A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R