3.11.19

Clean Strength 15 Min EMOM min 1-5: 3 Hang Clean + 2 Front Squat min 6-10: 2 Push Press + 2 Push Jerk min 11-15: 2 Squat Clean and Jerk

Wod 6X 8 C2B Pull-up 4 Deadlift 275/165 then 50/40 Calorie Bike

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6.11.21

A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#

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

6.9.21

A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP