12-3-15

STRENGTH – Snatch 4 min EMOM 3 Muscle Snatch 4 min EMOM 2 Power Snatch 4 min EMOM 1 Snatch (Full Squat where able) loads should increase as movement changes

CONDITIONING 15 Toe to Bar 60 Double Unders 15 T2B 60 Push-ups 15 T2B 60 Double Unders 15 T2B

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6.21.21

A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C

6.18.21

A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split

6.16.21

A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row