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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8.4.21

A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni

8.3.21

A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B

8.2.21

A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou