12.20.19

A. Warm Up

3 rounds NFT

Bike .3 miles

10 sit ups

10 DB Snatch 5/arm

10m Crab Walk

B. Strength

5 sets of the following clean complex

1 Segment Clean (2 sec pause below knee)

1 Power Clean

C. Conditioning

12 minute amrap

12 burpees to bar 6″ above reach

12/10 cal row

12 toes to bar

12/10 cal bike

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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