12.17.18

Strength-Clean and Jerk 16 min EMOM first 4 min 5 High Hang Squat Clean (light/from the pockets) second 4 min 5 Push Press next 4 min 3 Power Clean (heavy/not touch and go) next 4 min 2 Squat Clean and Jerk

Wod 3 Rounds 30 Floor Wipers 135/95 (count every touch as a rep) 40 Air Squats 500 Meter Row

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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

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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

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1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

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