2.25.19

Strength 12 Min EMOM min 1-4: 3 Deadlift + 2 Hang Clean min 5-8: 1 Squat Clean + 2 Push Press + 1 Jerk min 9-12: 2 Clean and Jerks

Wod 15 Min AMRAP 5 Push-up 10 Pull-up 15 Squat Score your total number of reps, at some point during the wod do 10 single arm Dumbbell Snatches. Choose your own weight, add your weight to your total reps for 1 big number.

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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

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13