3.13.20

A. Warm Up

Coaches choice

B. Strength

EMOM x 8 minutes – Clean and Jerk

2 TnG Power Clean + 2 TnG Push Jerk

*increase load as you go but keep your reps sharp and TnG

-then-

Deadlift

3 reps @ 11X1 Tempo every 60 seconds x 8 sets

55% of 1RM


*Focus on pulling with speed off the floor


**Use overhand grip only. No Mixed Grip

***Banded with thinnest band for coaches challenge

C. Conditioning

“Mind Eraser”

20 minute AMRAP

7 Power Cleans 135/95

7 Burpees

200m run

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6.11.21

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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