2-11-15

PUSH-UP Set 1 – 6 Push-ups Set 2 – 8 Push-ups Set 3 – 10 Push-ups Set 4 – 2 Push-ups

SCAP WORK 50 Pull-aparts 20 Scarecrow (5#/2.5#) 20 Scap Pushup 20 Wrists Twist (5#/2.5#)

CONDITIONING 12 min AMRAP 3 Squat Clean (165/115) 7 Chest to Bar Pull-up 21 Double Under – NO SINGLES (If you do NOT have doubles 10 attempts count)

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1.25.21

A. Warm-Up 3-4 rounds (5 MINUTE CAP) 8 Clean Deadlifts (empty bar) 7 High Hang High Pulls 6 Hang Muscle Cleans 5 Wall Ball Thruster B. Strength ON A 12:00 RUNNING CLOCK Build to a 2RM Power Clean *sco

1.22.21

For Time 300 reps following the pattern: 20 second Pull-Ups 10 second Rest 20 second Push-Ups 10 second Rest 20 second Sit-Ups 10 second Rest 20 second Air Squats 10 second Rest

1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press