11.20.17

Strength 12 min EMOM min 1-4 do 3 Squat Cleans min 5-8 do 2 Squat Cleans min 9-12 do 1 Squat Clean Add weight every other minute

Wod 4X 12 Clean and Jerks (115/80) 24 Sit-ups 48 Double Unders (2:1 singles)

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5.7.21

20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#

5.6.21

A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans

5.5.21

A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-