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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3.8.21

A. Strength Front Squat 4 sets of 5 reps @ 75-80% of last weeks 3 rep B. Conditioning 14 minute AMRAP 500m row 10 Squat Cleans (135/95)(95/65) 50 Double-Unders

3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa

3.4.21

A. Strength EMOM X 16 minutes Min 1: :45 Single Arm Suitcase Hold (R Arm) Min 2: :45 Single Arm Suitcase Hold (L Arm) Min 3: :45 Hollow Hang from Rig Min 4: Rest B. Conditioning 12 minute AMRAP 200m r