12-18-14

STRENGTH – Clean and Jerk 15 reps at the same load every 40 seconds 1 – Power Clean 1 – Hang Power Clean 1 – Jerk (Load should be on the moderate side, 65-75% range and you should be no where near failure)

CONDITIONING 10 -> 1 Push-up & Sit-up 20 Clean (155#/105#) 1->10 Push-up/Sit-up

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6.14.21

A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh

6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows