12.5.17

A. Olympic Lifting

Every Minute on the minute for 12 minutes 3 Hang Power Clean -increase weight here as needed- *Record heaviest weight

B. Conditioning

25-20-15-10-5 Burpee Box Jumps 24/20 Dumbbell Snatch, alternating 50/35

Scale 10-9-8-7-6-5-4-3-2-1 Burpee Step Ups 20 Dumbbell Snatch, alternating 35/25

C. Olympic Lifting Accessory

1. 3×8 Barbell Good Mornings 2. 5×3 Snatch High Pulls 3. 3×8 Snatch Deadlift

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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