3.10.20

A. Warm Up


3 sets NFT


60 second bike

6-8 Trap 3 Raise

6 Hang Dual KB Clean + 10 Alternating KB Push Press


B. Strength


Front Squat @ 60% of 1RM


1 Rep every 10 seconds x 90 seconds

rest 4 minutes x 2 sets

*re-rack the bar between reps – short time to rest and reset


C. Conditioning


2-4 Sets – Power Work


6 Power Clean and Jerk 95/65

-rest 15 seconds-

18 Jump Lunges (9/leg)

-rest 15 seconds-

30 seconds Bike @ 95%

-rest walk 3:00-

*record load and total cals

*keep your POWER UP

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6.10.21

A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows