12-11-14

STRENGTH – Overhead Squat 12 min 5×5 at 80% of your 2 RM If you do not know your 2 RM overhead squat then find it. Barbell should come out of a rack.

CONDITIONING (3x) 3 min on 1 min rest AMRAP 5 Power Snatch (75#/55#) 10 Sit-up 5 Russian Kettle Bell Swing (70#/53#) 10 Sit-up

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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