2.4.19

Strength 16 min EMOM Clean and Jerk Min 1-4, 5 Hang High Pull (1 second pause at the bottom of the hang) Min 5-8, 3 Push Press + 2 Push Jerk Min 9-12, 1 Power Clean + 1 Hang Clean + 1 Hang Squat Clean Min 13-16, 2 Squat Clean and Jerks

Wod 3X 2 min AMRAP 1 min rest 35 Wallballs Max rep Pull-ups

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10.19.21

A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq

10.13.21

A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C

10.12.21

A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8